How to Properly Manage Tendonitis: Expert-Recommended Tips

Tendonitis — or tendinitis — is a common condition that affects millions of people worldwide. It occurs when the thick cords (tendons) that connect muscles to bones become inflamed or irritated, often due to repetitive strain or overuse. Whether you're an athlete, a desk worker, or someone who enjoys gardening, tendonitis can strike any joint, with common sites including the shoulders, elbows, wrists, knees, and heels.

While tendonitis isn’t usually a serious condition, it can cause significant pain and limit your daily activities if not treated properly. The good news? With the right approach, most cases can be effectively managed and prevented from becoming chronic.

Here’s what medical experts recommend for treating and preventing tendonitis.

1. Rest the Affected Area

One of the first and most important steps in treating tendonitis is rest. Continuing the activity that caused the inflammation can worsen the condition and delay healing. Avoid movements that trigger pain and give your tendon time to recover.

For example, if you're experiencing tennis elbow, avoid gripping or lifting heavy objects. If it’s Achilles tendonitis, avoid running or jumping for a while.

2. Apply Ice to Reduce Inflammation

Applying ice to the affected area can help reduce swelling and numb the pain. Use an ice pack wrapped in a thin towel for 15–20 minutes several times a day, especially during the first 48 hours after symptoms appear.

Never apply ice directly to the skin, as this can cause frostbite or tissue damage.

3. Use Over-the-Counter Pain Relievers

Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen or naproxen can help relieve pain and reduce inflammation. These are available over the counter, but should be used as directed and not for extended periods without medical supervision.

If you have stomach issues, kidney problems, or are taking other medications, consult a doctor before using NSAIDs.

4. Try Physical Therapy

Once the acute pain subsides, physical therapy can play a crucial role in recovery. A physiotherapist can guide you through specific stretching and strengthening exercises to improve tendon flexibility and muscle support around the joint.

This not only speeds up healing but also helps prevent future injuries by correcting movement patterns that may have contributed to the strain.

5. Use Supportive Devices

Braces, splints, or orthotics can help reduce stress on the tendon. For instance, a wrist splint may help with tendinitis in the forearm, while heel lifts can ease Achilles tendonitis.

These supports stabilize the area, promote healing, and prevent overuse during daily activities.

6. Modify Your Activities

Prevention is key. Identify and modify the activities that contributed to your tendonitis. This might mean adjusting your workspace, refining your exercise technique, or incorporating more rest breaks.

Ergonomic tools, proper posture, and correct form during physical activity go a long way in protecting your tendons.

7. Consider Medical Treatment if Symptoms Persist

Most cases of tendonitis improve within a few weeks with conservative care. However, if pain persists beyond several weeks or worsens, it’s important to see a doctor.

In some cases, your doctor may recommend:

• Corticosteroid injections to reduce inflammation
• Ultrasound-guided therapy
• Surgery (in rare, severe cases)

Chronic tendonitis, or tendinosis (degeneration of the tendon), may require more specialized treatment and longer recovery time.

8. Don’t Ignore the Warning Signs

Pain is your body’s way of telling you something is wrong. Ignoring early symptoms can lead to long-term damage and prolonged recovery. Early intervention improves outcomes significantly.

Final Thoughts

Tendonitis doesn’t have to sideline you for long — with prompt and proper care, most people make a full recovery. The key is to take action early: rest, reduce inflammation, and gradually rehabilitate the affected area.

Listen to your body, avoid pushing through pain, and don’t hesitate to seek professional advice when needed.

By taking a proactive approach, you can get back to doing what you love — safely and pain-free.

Disclaimer: This article is for informational purposes only and does not replace professional medical advice. Always consult a healthcare provider for diagnosis and treatment.