The Best Ways to Treat, Prevent Tendonitis
Tennis elbow, quarterback shoulder, and jumper's knee are forms of tendonitis, a painful
but often preventable injury.
Tendonitis is your body's way of telling you, "Enough! You're putting too much stress
on this muscle and joint."
Tendons are connective tissues that hold muscles to bones. When muscles contract,
tendons react, causing bones to move.
Too much stress on joints can tear and inflame tendons, says the American College
of Rheumatology. The tissue will fix itself quickly if the damage is slight or happens
only sometimes. But pain can become constant if the damage happens often.
Weekend athletes know that tendonitis is a common result of overdoing it, especially
when the body is out of shape.
Other factors contribute to tendonitis:
Forceful or violent motions, such as pitching a fastball
Unnatural motions, like serving a tennis ball
Poor body mechanics or technique when doing an activity like aerobics, lifting weights,
or painting the ceiling
Often several of these factors may be involved at once.
Is it tendonitis?
Chronic tendonitis is a dull but constant soreness that feels worse when you first
start to move. It then eases up as muscles get warmer.
Acute tendonitis is a sharper pain that may keep you from moving the joint. The pain
may eventually go away. But it's likely to return if the stressful motion is repeated.
See your healthcare provider if you think you have tendonitis. Your provider may recommend
the classic RICE treatment for pain relief: Rest the joint. Apply ice packs. Compress
the area with an elastic bandage to ease soreness and inflammation. Keep the joint
Your healthcare provider may recommend taking over-the-counter pain relievers like
aspirin or ibuprofen. These may also help sore soft tissue.
If your healthcare provider gives you the OK, start exercising to strengthen the muscles
around the sore joint within a day or two. Start with a long warm-up to reduce shock
to the tissues. Then try lifting light weights or working with an elastic exercise
band. Go easy at first. Then build as your strength increases. Stretching is also
a vital part of treatment. Hold each stretch for 20 to 30 seconds and repeat 3 to
A prevention program should replace bad habits with these methods that promote a healthy
Warm up thoroughly, gradually building the intensity level of your workout. Cool down
after the session.
Train for a new sport before you start it. Start building strength and flexibility
in the muscles you will use a few weeks or months in advance.
Learn the proper method and use the proper equipment for any exercise or activity.
Work out regularly, not just once a week.