Tendonitis is a common condition that causes inflammation of a tendon, the thick cord connecting muscle to bone. According to Dr. Jaya Krishna Reddy, it often results from overuse, repetitive movements, or sudden injuries. Athletes, manual laborers, and individuals who perform repetitive motions are at a higher risk of developing tendonitis. Common areas affected include the shoulders, elbows, wrists, knees, and heels.
What Causes Tendonitis?
Tendonitis develops due to excessive strain on the tendons. Some key tendonitis causes include:
1. Repetitive Movements: Activities like typing, painting, or playing sports that require repetitive motion can lead to inflammation.
2. Sudden Injury: A direct injury to the tendon can trigger swelling and pain.
3. Poor Posture & Technique: Incorrect posture or improper sports techniques put extra stress on tendons.
4. Aging: Tendons become less flexible with age, making them more prone to injuries.
5. Medical Conditions: Conditions like diabetes, arthritis, and certain infections can increase the risk of tendonitis.
Recognizing Tendonitis Symptoms
Early detection can help prevent chronic pain and further complications. Common symptoms of tendonitis include:
1. Pain and Tenderness: Pain that worsens with movement, often near joints.
2. Swelling: Mild to moderate swelling around the affected tendon.
3. Stiffness: Limited range of motion due to inflammation.
4. Crackling Sensation: Some people experience a grating feeling when moving the affected tendon.
How to Recover from Tendonitis?
Recovery from tendonitis depends on how early treatment begins. Here are some tendonitis recovery tips to speed up healing:
1. Rest and Modify Activities
Reducing repetitive motions and taking breaks helps prevent further strain on the tendon. If you're experiencing pain, avoid high-impact activities.
2. Apply Ice Packs
Ice therapy can help reduce inflammation and numb the affected area, providing pain relief. Apply ice for 15–20 minutes every few hours.
3. Physical Therapy & Exercises
Physiotherapy for tendonitis recovery includes guided stretching and strengthening exercises to restore flexibility and prevent future injuries. Exercises focusing on eccentric loading have shown great results.
4. Medication and Pain Relief
Over-the-counter pain relievers like ibuprofen or naproxen can help manage pain and swelling. However, long-term use should be avoided without consulting a doctor.
5. Using Supportive Gear
Braces, splints, or orthotics help relieve strain from the affected tendon, reducing pain and promoting healing.
6. Try Natural Remedies
Natural remedies for tendonitis include warm compresses, turmeric (which has anti-inflammatory properties), and massage therapy to improve circulation and relaxation.
Preventing Tendonitis
To prevent tendonitis injuries, it's essential to:
1. Warm Up Properly: Always stretch before physical activities.
2. Maintain Good Posture: Avoid slouching, especially while working at a desk.
3. Strengthen Muscles: Engage in strength training exercises to support your tendons.
4. Take Regular Breaks: If your job involves repetitive movements, schedule breaks to rest your muscles and tendons.
When to See a Doctor?
If your pain persists for more than a few weeks despite home treatment, or if the tendon becomes visibly swollen, seek medical attention. In severe cases, advanced treatments like corticosteroid injections or even surgery may be necessary. Consult us for a personalized recovery plan.