Tendonitis is inflammation or swelling of a tendon. Tendons are connective tissues that connect muscles to bones. Forearm tendonitis is different from what can occur in the elbow or wrist in that it affects only the tendons present in that area. Symptoms include pain, achiness to the touch, swelling and redness of the forearm. There are several causes, but the most common are overuse of the specific area of the limb due to sporting activities or repetitive movements, incorrect heavy lifting technique, and even age.
Steps
Method 1 of 3: Home Treatments
Step 1. Follow the R. I. C. E
This acronym derives from the English Rest (rest), Ice (ice), Compression (compression) and Elevation (elevation). You can do this procedure at home to treat forearm tendonitis, and you should do it every day for best results.
Step 2. Rest your forearm
It is essential to rest the muscle connected to the damaged tendons if you want to cure the inflammation, especially if you are an athlete. Athletes who continue to strain the tendon risk aggravating the injury, which turns from acute inflammation to chronic tendonitis, a more difficult pathology to treat.
- Avoid playing sports or engaging in strenuous physical activities. Don't try to play sports when you are in pain.
- Patients suffering from forearm tendonitis can do some light physical activity, as complete immobility may stiffen the muscles. Try to do low-impact activities, such as swimming, and gentle stretching to keep muscles active without putting excessive stress and wear on them.
Step 3. Ice the injured area for no more than 20 minutes, several times a day
Use an ice pack wrapped in a towel, have a forearm massage with ice, or a bath with ice water. This should reduce pain, muscle spasms and swelling of the affected area.
- To do an ice massage, put a Styrofoam glass filled with water in the freezer. Then place the glass directly on the skin to perform the massage.
- You can also use a pack of frozen vegetables, such as peas.
Step 4. Compress the injured area until the swelling goes away
Swelling can lead to reduced mobility of the joint. Use a compression bandage or elastic compression band (which you can find in drugstores) and wrap your forearm until it is less swollen.
Step 5. Lift the affected area
Elevating the limb helps reduce pain and swelling. Try to place your forearm higher than your heart by resting it on a chair or a pile of pillows.
Step 6. Take over-the-counter pain relievers or anti-inflammatories
Ibuprofen, aspirin, or other anti-inflammatory drugs can help you manage pain and swelling in the short term (5-7 days).
- Ibuprofen (Brufen, Oki) is a very effective pain reliever and anti-inflammatory. It is usually possible to take two tablets at a time every 4 to 6 hours.
- Naproxen sodium (Synflex) is another drug with anti-inflammatory properties. You can take it every 12 hours as needed to soothe pain and swelling.
- Paracetamol (Tachipirina) is also an effective pain reliever and can be taken to reduce the discomfort associated with tendonitis.
Method 2 of 3: Performing Forearm Stretch Exercises
Step 1. Stretch your forearm extensor muscles
Stretching is a good way to strengthen these muscles and relieve pain or tension. Constant stretching and a muscle strengthening routine can help relieve tendonitis. The extensor muscles allow the wrist to be bent back towards the forearm (extension) and are important for healthy forearm musculature.
- Sit in a chair and keep your elbow resting on a table or flat surface to let it rest.
- Straighten your arm completely. The wrist should extend beyond the edge of the table.
- Push your palm down with the opposite hand.
- You should feel some stretch on the upper forearm and bent hand. Hold for 15 seconds and repeat two or three times for both arms.
- You can also do this stretching exercise when standing or while jogging on the treadmill or in place.
Step 2. Stretch your forearm flexor muscles
These allow for wrist flexion.
- Sit in a chair with your elbow resting on a table or flat surface.
- Fully straighten your arm with your palm facing up.
- The wrist should extend beyond the edge of the table.
- With the opposite hand, push the palm down to stretch the flexor muscles of the forearm. Hold for 15 seconds and repeat two or three times for each arm.
- You can also do this exercise when standing or taking a light jog on the treadmill or in place.
Step 3. Strengthen the extensor muscles of the forearm
You always need to do some stretching before a strength exercise. Use 0.25 or 0.5kg weights for this type of training. You can basically use a can of canned soup or a light hammer.
- Sit in a chair with your forearm resting in the resting position on a table or flat surface.
- The wrist should extend beyond the edge of the table.
- Fully extend your arm with your palm facing down.
- Grab a weight and bend your wrist upward.
- Hold the position for two seconds and then slowly release. Repeat the exercise 30 to 50 times, twice a day. However, if it causes you pain, reduce the number of reps or sets.
Step 4. Strengthen your flexor muscles
For this exercise you need a weight of 0, 25 or 0, 5 kg.
- Sit in a chair with your forearm resting on a table or flat surface.
- The wrist should extend beyond the edge of the table.
- Fully extend your arm with your palm facing up.
- Grab the weight with your hand and flex your wrist upward.
- Hold the position for two seconds, then return to the starting position. Repeat the exercise 30-50 times, twice a day. However, if you feel pain while exercising, reduce the number of repetitions per day.
Step 5. Do the deviator muscle exercises
These are the muscles that help move the wrist sideways. To do the exercise you need a weight of 0, 25 or 0, 50 kg.
- Grab a weight with one hand so that the thumb is facing up.
- Move your wrist up and down just as if you were hitting a nail with a hammer.
- All movement should occur at the wrist joint, not at the elbow or shoulder. Repeat the exercise 30-50 times, twice a day. Reduce the number of movements if you feel pain.
Step 6. Do the exercises for the pronator and supinator muscles of the forearm
These muscles allow you to rotate your hand by bringing the palm up or down.
- Grab a 0.25 or 0.5kg weight with one hand so that the thumb is facing up.
- Rotate your wrist inward as far as possible and hold the position for two seconds.
- At this point, rotate it in the opposite direction, outwards, and once again hold the position for two seconds.
- Do up to 50 repetitions but reduce the number if you feel any kind of pain.
Method 3 of 3: Medical Treatments
Step 1. If pain persists or if symptoms are debilitating, see your doctor
If you have significant joint problems, severe pain, redness, and loss of joint function, your tendonitis is probably advanced and you need to seek medical attention.
- Provide the doctor with a detailed list of symptoms and their duration. For example: "Constant pain in the right forearm for two hours" or: "pain in the left forearm at the end of the day".
- Also tell him about any treatments you have tried or followed at home.
- Describe your daily activities, as tendonitis could be caused by over-stimulation of the limb.
Step 2. Ask him for more details about corticosteroids
Injections of these drugs into the tendon area can reduce swelling and relieve pain.
However, this solution is not recommended for those who suffer from chronic tendonitis that has lasted for three months or more. Repeated injections can weaken the tendon and increase the chances of rupture. Therefore, it is advised to avoid corticosteroids whenever possible
Step 3. Consider physiotherapy
Your doctor may recommend that you see a physical therapist to treat your forearm tendonitis. The specialist can set up a specific exercise program to stretch and strengthen the muscles of the limb.
- You may need to do a few physiotherapy sessions several times a week for several months.
- Rest, stretching and strengthening exercises are the pillars of this treatment.
Step 4. Ask your doctor for more details about surgery
Depending on the severity and chronicity of the injury, surgery may be a solution, especially if the tendon has detached from the bone.
- In the case of chronic tendonitis, it may sometimes be necessary to perform a targeted aspiration of scar tissue.
- It is a minimally invasive procedure that uses small surgical instruments guided by an ultrasound system and which is performed under local anesthesia.
- The purpose of this surgery is to remove scar tissue from the tendon without damaging surrounding ones.
- Most people return to normal activities within a month or two of the procedure.
