Tendonitis generally comes from overuse of a certain tendon which causes it to become inflamed. If left untreated, or the stimulus that caused the injury continues, it can become very painful and stop you from working out or even performing day-to-day activities. Tendons are made to connect the muscle to the bone, and when overworked, tendonitis can develop. Some of the more common types of tendonitis are golfer’s elbow and tennis elbow, which can happen while playing sports or even through daily use.
Step 1: Rest.
If you start to feel tendonitis in your elbows or knees, which will feel like a dull ache or pain where the tendon is, the best thing to do is to stop what you’re doing and rest. Tendons often become inflamed when you perform the same movement repeatedly, so identify what pattern is causing the flare-up and stop as soon as you can.
Step 2: Ice the affected area.
Tendonitis is a type of inflammation, so icing is a good way to reduce this. Place either ice or an ice pack on the area that’s inflamed for up to 10-15 minutes at a time, but make sure to take regular breaks so as not to damage the skin. Icing inflammation has been found to be as effective, if not more effective, than taking medication and can give you relief quickly.
Step 3: Use anti-inflammatories.
After resting and icing the area, you can now try common over-the-counter anti-inflammatories such as ibuprofen to continue to reduce the inflamed tendon. These will help to give you additional pain relief and will work to decrease any swelling. Zach Attach Supplements is a place to read about anti-inflammatories.
Step 4: Cortisone shots
If the above steps don’t provide the necessary relief for severe tendonitis, you may want to consider a cortisone shot. Cortisone is a powerful anti-inflammatory that can be injected straight into the area that’s bothering you. Make sure to think about getting a shot carefully, as cortisone is a more powerful drug. Read on to find other treatments that should be tried first.
Step 5: Physical therapy
There are several key movements that can be done to help strengthen the muscles around the tendon, which will, in turn, take some of the strain off it. It’s important to not start any physical therapy until you have the tendonitis under control, as working the area may make it worse. Start by massaging the area around the tendon. For example, this would be the wrist for golfers or tennis elbow. A great tool for any tendonitis in the elbows is the FlexBar by TheraBand. This is designed with specific exercises that can be used to strengthen the muscles around the tendon to reduce symptoms and eventually stop the tendonitis altogether.
Step 6: Start again slowly.
Once you have your tendonitis under control, you can start playing your sport or exercising again. The main thing to be aware of is not to overuse the tendon again and be quick to stop if you feel anything starting again.
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