Tendonitis, or inflammation of the tendons, can cause a lot of pain. It is usually caused by an injury due to overuse of the area and can affect the hip, knee, elbow, shoulder, or Achilles heel. The affected area can be treated with rest and a combination of other methods. Follow the steps below to treat tendonitis.
Steps
Step 1. Identify what caused the pain
If sport or exercise is related to the injury, stop any activity.
Step 2. Rest the affected area
Stop exercising for 3 weeks to give the tendon time to heal. The tendon usually heals on its own if you give it a chance to rest.
Step 3. Reintroduce your usual activity slowly
After resting the zone, it's okay to resume training again, but start slowly again. Stay away from high impact sports. If you're a runner, start by alternating running with a minute or two of walking. Listen to your body. If the area starts to hurt again, take another rest period.
Step 4. Stretch before and after exercise
It's important to warm up before exercising, and to cool down after exercise, so you don't get hurt. If you already have tendonitis, stretch for a little longer to warm and cool the area and avoid further injury.
Step 5. Wear a brace
If the affected area is the knee, elbow, or wrist, put on a brace to stop inflaming the area. Wearing it prevents the injury from getting worse. Use it during activity, as well as when you are at rest, to avoid further injury.
Step 6. Take anti-inflammatory drugs
NSAIDs, or non-steroidal anti-inflammatory drugs, relieve the pain of tendonitis without giving you a feeling of stiffness. Try ibuprofen or aspirin, but if those don't work, your doctor may prescribe something stronger than over-the-counter medications.
Step 7. Use ice
Put it on the area on the day of the injury, or as soon as you feel the pain. Apply for about 10 minutes at a time, every two hours. Ice the area immediately after exercise or when you feel pain.
Step 8. Talk to your doctor if pain persists
- Your doctor may offer you physical therapy if you are unable to treat tendonitis on your own. The physical therapist will give you exercises to do to strengthen the injured area.
- Your doctor may also give you a steroid cure to reduce inflammation.
- If nothing else works, the doctor may suggest surgery.
Advice
- It is easier to avoid these types of injuries than to treat them. Don't overdo it if you are new to an exercise.
- Ask your doctor about ultrasound therapies. These techniques use ultrasound to break down the scar tissue surrounding the affected area.
- Get a massage to loosen your entire body, including the injured area.
