Tendonitis is an extremely common and painful condition that affects the tendons in your body. It can cause swelling, stiffness, and weakness in the affected area and can be quite debilitating and frustrating. If you’re suffering from tendonitis, don’t worry – there are a variety of effective treatment options available. This blog post will cover the definition of tendonitis, its diagnosis, how to heal from it, available treatments, and useful prevention tips. With the right knowledge and proper care, you can get back to living an active lifestyle without worrying about tendonitis.
What is tendonitis and how does it develop?
Learning medical terminology can feel like learning a foreign language. Remember that any word with “-itis” at the end indicates inflammation of the corresponding body part. In the case of tendonitis, it is the inflammation or irritation of a tendon, which is the connective tissue that connects our muscles to our bones.
Common places to get it are the shoulders, knees, elbows, wrists, and heels. Repetitive motions, commonly referred to as “overuse” injuries, are often linked with tendonitis. They tend to be named after the body part and reason… Tennis Elbow, Swimmer’s Shoulder, Jumpers Knee, and my favorite Weaver’s Bottom (tendonitis at your butt bones, ischial tuberosity). Sudden impact or injury can also be the instigation for an irritated/cranky tendon.
Signs and symptoms of tendonitis
The most common symptom of tendonitis is pain and tenderness in the affected area. You may feel a dull ache or sharp pain that worsens with movement or activity. This pain is often localized to the specific tendon that is affected.
Another common symptom is swelling or inflammation in the area. You may notice redness or warmth around the tendon, and it may feel swollen or puffy to the touch. In some cases, a small bump or nodule may be present along the tendon.
Stiffness and limited range of motion are also common symptoms of tendonitis. You may find it difficult to fully extend or flex the affected joint, and you may feel stiffness or tightness when you try to move it. Inflammation has a tendency to do that.
In some cases, tendonitis can cause “weakness” in the affected area. You may notice that it’s harder to grip objects, lift heavy items, or perform certain movements that were once easy for you. You didn’t magically lose muscle strength, the brain is excellent at protecting. One of the ways your brain protects you is by deciding your muscles can’t have access to all their strength if the brain thinks you’re injured. Your muscle isn’t permanently weak, it’s simply experiencing temporary inhibition. Try not to worry.
Getting diagnosed
So you’ve been experiencing pain, swelling, and stiffness in a certain area of your body and suspect you may have tendonitis. It’s important to get a proper diagnosis to confirm your suspicions and develop an appropriate treatment plan. When you visit a healthcare professional, they will likely start by conducting a physical exam. They’ll ask you about your symptoms, medical history, and any activities that may have contributed to your condition. They may also ask you to perform certain movements to assess your range of motion and any pain or discomfort you experience.
In some cases, imaging tests such as an ultrasound or MRI may be ordered to get a clearer picture of the affected tendon and rule out any other underlying issues. These tests can provide detailed images of the tendon, allowing your healthcare professional to accurately diagnose tendonitis.
Remember, the diagnosis process is crucial because there are other conditions that can cause similar symptoms to tendonitis, such as bursitis or arthritis. By getting a proper diagnosis, you can be sure that you’re receiving the most appropriate treatment for your specific condition. Don’t hesitate to reach out to your HCP.
Healing time for tendonitis: what to expect
it’s important to understand that every individual and every case of tendonitis is unique. The length of time it takes for a full recovery can vary depending on factors such as the severity of the injury, the affected tendon, and your overall health and fitness level. In general, mild cases of tendonitis can take anywhere from a few weeks to a couple of months to heal, while more severe cases may take several months or even longer.
It’s crucial to listen to your body during the healing process. Pushing yourself too hard or returning to activities too quickly can prolong the recovery time and potentially worsen the condition. Rest and allow your body time to heal are essential. In some cases, your healthcare professional may recommend immobilization, such as wearing a brace or splint, to support the affected area and aid in the healing process. Listen and wear them – they are very helpful! It’s for now, not forever.
Treatment options
The first three weeks
- Icing the area the day of your injury.
- Avoiding activities that cause symptoms.
- Resting the injured area.
- Taking over-the-counter anti-inflammatory medicines
After 3 weeks
- Corticosteroid injections: work to decrease the inflammation and pain in your tendon. (Can also cause additional degeneration, so weigh your options.)
- Splinting or Off Weighting (crutches or other aids)
- Physical Therapy: to aid in inflammation reduction, improve range of motion, and ultimately to slowly load the area.
In order to restore function and go about life again as the pain recedes, you will need to load the muscle, usually at mid-range, and build weight and range of motion slowly, around 8-12 reps. Most likely more slowly than you would like. Once this stage becomes east it is time to move on to functional rehab. This stage makes sure you have the strength you need to do the things you want!
Tips for preventing tendonitis from recurring
Here are some tips to help you keep tendonitis at bay:
1. Listen to your body
Pay attention to any warning signs or discomfort. If you start to feel any pain or inflammation, take it as a sign to rest and give yourself a break. Pushing through the pain isn’t always the right answer.
2. Warm up and cool down
Don’t start at high intensity! Move a bit to warm up your body before you really start moving, and cool down just the same. You can stretch if you like but mostly do the thing you want to do slowly at the start and end of your workout.
3. Modify repetitive activities
If your favorite activities involve repetitive motions, running, or playing tennis, consider mixing things up. Introduce cross-training or alternative exercises to give your tendons a break from the same movements. Variety is key to preventing overuse injury and reducing the risk of tendonitis.
4. Maintain a healthy weight
Extra weight puts additional stress on your tendons and joints. By maintaining a healthy weight, you can reduce the strain on your tendons and lower your risk of developing tendonitis.
5. Gradually increase your intensity
When starting a new exercise or activity, don’t push yourself too hard too soon. Gradually increase the intensity and duration of your workouts to allow your tendons to adapt and become stronger over time.
6. Take breaks and rest
It’s important to give your body and tendons regular breaks to recover and recharge. Listen to your body and take rest days or light activity days to avoid overuse and strain.
7. Strengthen your muscles
Strong muscles help support your tendons and reduce the stress placed on them. Incorporate strength training exercises into your fitness routine to build strength and stability in the muscles around your tendons.
Staying motivated during recovery
First and foremost, it’s important to be patient with yourself. Healing takes time, and setbacks can happen. Remember that progress may not always be linear, and there may be ups and downs throughout your recovery. Don’t get discouraged if you experience setbacks – they are a natural part of the healing process.
Seek support from friends, family, or a support group. Having someone to talk to who understands what you’re going through can make a world of difference. They can provide encouragement, empathy, and motivation to keep pushing forward.
Set realistic goals and celebrate small victories. It’s easy to feel overwhelmed by the long road ahead, so break down your recovery into smaller milestones. Each time you achieve a goal or make progress, take a moment to celebrate and acknowledge your accomplishment. This can help keep you motivated and give you a sense of accomplishment.
Don’t be afraid to ask for help when you need it. Sometimes, we try to tough it out on our own, but reaching out for support or assistance can actually speed up your recovery. Whether it’s getting help with daily tasks or seeking advice from a healthcare professional, remember that you don’t have to do it all alone.
Focus on self-care and holistic well-being. In addition to following your treatment plan, take time for self-care activities that bring you joy and relaxation. This can include things like taking warm baths, practicing mindfulness or meditation, or engaging in hobbies that make you happy. Prioritizing your mental and emotional well-being can greatly impact your overall recovery.
By staying motivated, seeking support, and taking care of yourself, you can overcome any frustrations or setbacks that come your way. Remember, you’re not alone in this journey, and there is hope for a pain-free future. Stay strong, keep pushing forward, and never give up – you’ve got this! If you find yourself needing some extra help, click work with me at the top of the page and I am happy to help.
