Living with Tendinitis: What to Know

Tendinitis, also spelled tendonitis, is a condition where the tendons—the thick, fibrous cords that connect muscles to bones—become inflamed. This condition can cause pain, tenderness, and difficulty moving the affected area. Tendinitis is common among athletes, manual laborers, and anyone engaged in repetitive activities. Living with tendinitis can be challenging, but with the right care and management strategies, it’s possible to maintain a good quality of life.

What Causes Tendinitis?

Tendinitis is often the result of repetitive motions that strain the tendons over time. The most common causes include:

  • Overuse: Repeated stress on a tendon can lead to inflammation, especially if the activity involves forceful or awkward movements.
  • Age-related degeneration: As we age, tendons become less flexible and more prone to injury.
  • Injury or trauma: A direct injury to the tendon from a fall or impact can lead to tendinitis.
  • Improper technique: Poor form during physical activity, such as sports or exercise, can place undue stress on tendons.
  • Underlying conditions: Certain conditions like rheumatoid arthritis or diabetes can increase the likelihood of developing tendinitis.

Common Types of Tendinitis

Tendinitis can affect any tendon in the body, but some areas are more commonly affected:

  • Achilles tendinitis: Inflammation of the tendon at the back of the ankle.
  • Tennis elbow (lateral epicondylitis): Involves the tendons in the elbow, often affecting tennis players or anyone who performs repetitive arm motions.
  • Golfer’s elbow (medial epicondylitis): Similar to tennis elbow but affects the inside of the elbow.
  • Rotator cuff tendinitis: Affects the tendons of the shoulder.
  • Patellar tendinitis (jumper’s knee): Affects the tendons around the knee, common in athletes who jump frequently.

Symptoms of Tendinitis

Symptoms vary based on the location and severity of the condition, but common signs include:

  • Pain: Often localized around the tendon, pain may be sharp or dull and worsens with movement.
  • Swelling: The tendon or surrounding area may appear swollen or feel warm to the touch.
  • Tenderness: The area is often tender when pressed.
  • Reduced range of motion: Stiffness or a restricted ability to move the affected joint.
  • Crepitus: A grating or crackling sensation when moving the tendon, especially with tendons in the wrist or shoulder.

Managing Tendinitis: Tips for Living with the Condition

While tendinitis can be painful, it is generally treatable. Living with it involves managing the symptoms and preventing further damage. Here are key strategies to manage tendinitis:

Rest and Activity Modification

Resting the affected area is crucial to prevent further damage. However, complete immobilization can lead to stiffness, so gentle movement may be necessary. Modify your activities to reduce strain on the affected tendon. For example, if you have tennis elbow, use proper technique and lighter equipment.

Ice and Heat Therapy

Applying ice packs to the affected area for 15-20 minutes several times a day can reduce inflammation and relieve pain, especially in the early stages of tendinitis. After the inflammation has subsided, heat therapy can help relax muscles and improve circulation.

Physical Therapy

A physical therapist can guide you through exercises that strengthen the muscles around the tendon and improve flexibility. This helps reduce strain on the tendon and promotes healing. In some cases, therapeutic massage or ultrasound therapy may be beneficial.

Anti-inflammatory Medications

Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or naproxen, can help reduce pain and inflammation. However, these should only be used as directed and not relied upon long-term.

Supportive Braces or Splints

Braces or splints can immobilize the affected area and reduce strain on the tendon, giving it time to heal. Athletes may use these supports during activity to prevent further injury.

Corticosteroid Injections

In cases of severe tendinitis, doctors may recommend corticosteroid injections to reduce inflammation. These should be used cautiously, as repeated injections can weaken tendons over time.

Platelet-Rich Plasma (PRP) Therapy

PRP therapy involves injecting a concentration of the patient’s own platelets into the affected tendon. This can promote healing, particularly in chronic tendinitis cases, but its effectiveness is still being studied.

Preventing Tendinitis Flares

Once you’ve experienced tendinitis, it’s important to take steps to avoid flare-ups:

  • Proper warm-up and cool-down: Before engaging in any physical activity, ensure you warm up your muscles and stretch properly.
  • Use proper technique: Whether in sports or daily activities, ensure your movements are correct to reduce stress on tendons.
  • Pace yourself: Avoid overloading your body with repetitive motions, especially when increasing intensity or duration of physical activities.
  • Strengthening exercises: Strengthen the muscles around the tendons to reduce the load on them.
  • Use ergonomic tools: For those who work at desks or perform manual labor, using ergonomic tools and proper posture can help prevent tendinitis.

When to Seek Medical Help

Most cases of tendinitis improve with self-care, but it’s important to seek medical help if:

  • The pain persists or worsens despite rest and treatment.
  • You notice significant swelling or warmth around the joint.
  • You experience difficulty moving the affected area.
  • There’s a sudden, sharp pain that may indicate a tendon rupture.

Your healthcare provider may recommend additional imaging tests such as an MRI or ultrasound to assess the severity of the tendinitis and develop a more specific treatment plan.

Conclusion

Living with tendinitis can be frustrating due to pain and restricted mobility, but with the right management strategies, most people can return to their normal activities without long-term issues. By staying proactive, managing flare-ups, and seeking medical help when needed, tendinitis can be managed effectively, allowing you to maintain an active and healthy lifestyle.

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