Tendonitis Relief: What Causes It and How to Treat It
Got a sore spot near your elbow, knee or heel that hurts when you move? That's probably tendonitis – the inflammation of a tendon. It’s not something only athletes get; anyone who repeats the same motion can end up with it.
What Triggers Tendonitis?
Most cases start because a tendon is over‑used. Think about typing all day, lifting boxes at work, or playing tennis for hours. The tendon gets tiny tears that don’t heal fast enough, and inflammation builds up. Bad posture, weak muscles, and even cold weather can add to the problem.
Common spots are the Achilles heel, the rotator cuff in the shoulder, the wrist extensors (tennis elbow), and the patellar tendon below the kneecap. If you notice swelling, stiffness, or a dull ache that gets worse with activity, it’s time to check if tendonitis is behind it.
How to Treat and Recover
The good news is most tendonitis cases improve with simple steps. First, give the area some rest – avoid the movement that caused the pain for a few days. Ice the spot for 15‑20 minutes a few times daily; this cuts swelling.
Over‑the‑counter anti‑inflammatories like ibuprofen or naproxen can help with pain and swelling, but talk to your doctor if you need them for more than a week. Compression sleeves or elastic bandages add support while the tendon heals.
Once the worst of the pain fades, gentle stretching and strengthening are key. A basic calf stretch for Achilles issues or wrist flexor stretches for tennis elbow can improve flexibility. Strengthening exercises – like slow heel raises, light resistance band work, or wall push‑ups – rebuild muscle support around the tendon.
If home care isn’t enough after a couple of weeks, see a healthcare professional. Physical therapists can tailor a rehab program and use techniques like ultrasound or massage to speed healing. In rare cases where pain sticks around, doctors might suggest corticosteroid injections or even surgery, but that’s usually a last resort.
Don’t forget lifestyle tweaks: keep a balanced diet rich in protein and vitamin C, stay hydrated, and warm up before any activity. These habits lower the chance of tendon inflammation coming back.
Bottom line: tendonitis is manageable with rest, ice, simple meds, and steady rehab exercises. Listen to your body, don’t push through sharp pain, and you’ll be back to normal moves faster than you think.
