Relief for Tendonitis

Tendinitis is a condition whereby a tendon, which is the tough, fibrous tissue that connects a bone to another bone or joint, becomes inflamed and irritated. This typically causes pain and restricts movement. Tendinitis, however, can be effectively managed.

Rest

• Tendinitis, especially an acute case that appears quickly, responds very well to brief periods of rest, usually several weeks. Most cases of tendinitis present with significant inflammation and irritation of the soft tissues (muscles, ligaments) surrounding the affected tendon. Rest helps to reduce soft tissue irritation and swelling, which in turn quiets pain and improves overall function and range of motion.

Ice

• Applying ice, either an ice pack or submerging the affected area in ice water, helps reduce inflammation and irritation of the tendon and the surrounding soft tissues. For best results, ice should be applied to the affected area every 20 minutes for at least five to 10 minutes until pain and swelling subside.

Massage

• Massage improves circulation to the affected area, and helps prevent cramping and tightening of the tendon and surrounding soft tissues. The technique involves stroking and rubbing with the fingers or hands, and applying gentle, even pressure to the affected area. Do not try to "work out the kink" by applying more pressure. This could result in excessive pain and increased soft tissue irritation.

Stretching

• Stretching lengthens and loosens muscles and soft tissue. Gentle overall stretching, and moving the joint and the affected tendon through full range-of-motion exercises can improve circulation, reduce inflammation and speed healing.