Conservative treatment and prevention of tendon injuries

This website cannot replace a visit to a medical office. Consult with your physician if you have any medical problem!

“Ignorance is the cause of fear.”

Seneca, Stoic Philosopher of Ancient Rome (3BC-65AD).

Tendon injuries are frequent events in athletic activity. Direct consequence is quitting sports.

Many tendon problems are amenable to improvement or healing with simple conservative measures. This is the topic of my booklet.  

Most frequent injury of shoulder joint is fissure of supra-spinatus tendon, so-called cuff lesion.

All tendon fissures in young people heal with improvement of nutrition, that is implementing essential fatty acids in one’s meals.

My publications are available on, and other Bookstores and Libraries.

Digital versions can be purchased at and 


13 thoughts on “Conservative treatment and prevention of tendon injuries

  1. cpanow261 Post author

    As I explain in my booklet about meniscus tear, in order to provide a sufficient scarce tissue, you must wear shoes with air in the sole. When I was 90kg the only brand which would help me was Active Air from Clarks. Now I am much lighter, and with 80kg you can consider wearing Nike AirMax. If you are heavier, take advice in my booklets about weight loss. Improving a meniscus lesion passes through a Walking programm, a lot of Walking, and only this!
    No other sports at all! You can give a try to the exercise I describe in my booklet, which I call “The Steptreck”, but this only to a limited amount. Avoid any squatts, as those worsen tremendously a meniscus lesion.

    1. andreicosminus

      Thanks. I didnot understand from the book that type of squat called Steptreck. Can you be more specific?
      In addition, how can i do if i have problems with my tendons/acl ligament — just strech not broken, patella mal trackin (i do not know exactly the cause maybe a knee brace), chondomalacia grade 1?
      How can i proceed. I am not sure what i have did in february but i want to regain health and return to cycling.
      P.S. Meniscuc tear grade 1/2 could be from february but not for sure or it is an older injury

      1. cpanow261 Post author

        I Don’t think that you have any problems with your patella or tendons around the knee. It happens frequently that pain from a meniscus lesion, which doesn’t have produced a scar yet projects further, even on thigh or calf muscles. If you are a male, as I suppose, there is even less chance to have a patellar cartilage lesion, which wouldn’t heal in that time. Patello-femoral joint is frequently malformed in females (dysplastic), but rarely so in males. Thus I am optimistic in your case, that you would be able to return to cycling, but first you need to proceed to a serious Walking program with air in the soles. At least one hour per day! If your pain is severe, you should start with half an hour.
        Caution: overweight! When you start little by little returning to cycling, Don’t jump directly on the pedals, like a mountain climber! Start slowly and with a lot of gentleness!

      2. andreicosminus

        I said that i have a problem with my patella because sometimes when i stand or walk i have to straightent my knee 2 or 3 times to make a click/noise so my knee in this way is arranged. I suppose because i weared some knee braces or not that was the cause.
        At the Rm, they saw some strech at the acl ligament and tedons and sometimes i feel my knee is twisted.
        The pain or little burning sensation is at the latteral/ anterior part of the knee.
        I am 68 kg, so for the walking, in your book you said no need for airmax.
        Can you give an advise what to do with that problem at the patella and the sensation of twisted knee (tendon / ligament) combined with meniscus grade 1?
        Thanks for your time. I wait

      3. andreicosminus

        … i tried exercises to strenghten the quads for patella stabilisation but no good. The pain didnot disappear and the patella didnot fix.

    2. andreicosminus

      In conclusion, i agree with you. The pain could be from meniscus as it can irradiate. But what about the patella (i told you earlier, a cause can be ligament/tendon laxation) and the sensation „twisted knee“?
      I will start walking, easy cycling and for the other problems?

  2. cpanow261 Post author

    What you describe is typical for a torn meniscus. It comes in contact with the articulation and makes a snapping noise, as it returnes back to it’s place.
    Don’t worry about your patella! It’s fine!
    Don’t implement any version of squatts too early. Thus you should wait with biking too. As you wrote that you have this problem since february, count 6 months to provide your meniscus with a solid scar, simply with walking. Consider wearing soles with air even at home!
    Once the scar is stable, you can try the steptreck, but only little by little. This would strengthen further your meniscus. If you feel the slightest pain, go back to walking again!

    1. andreicosminus

      Hello. First of all, i feel the kneecap that not glides well when it disarranged and cause of this i have to straighten the knee and clik it. I am at the seaside right now and i observed that the patella becomes more unstable on the sand and pain around kneecap, below and interior/latteral.
      I have forgotten to tell tou that the knee does not feel ok if i stay with the leg straighten for a period of time, in this case, for what i told you in this message, do not think that i have a lax tendon/ligament that influences the patella, or the meniscus is the only cause?
      In plus, can you describe the steptreck?

    2. andreicosminus

      …but…but. When my knee began to hurt in february, it hurted when i was on a bike. I did not fall or hit the knee… So how can appear a meniscus tear whithout hiting the knee? You can explain. And the previous message please

      1. Constantin Panow

        You need to read my booklet : “Don’t give up your favorite sport for a meniscus lesion of the knee!” You would find all pertinent information inside this text.

  3. cpanow261 Post author

    A torn meniscus is enough for a young guy! The only problem is that many doctors are without experience, and besides they don’t know how to fix a meniscus problem! Dispersion of ideas is the worst enemy of diagnostics.


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