Tendonitis (Tendinitis): How to Identify, Treat, and Prevent It
Tendonitis, also known as tendinitis, is a common condition that can cause pain, swelling, and discomfort, making even simple movements feel challenging. If you’ve been dealing with persistent joint pain or stiffness, it might be tendonitis, and I can assure you—relief is possible.
As a massage therapist with years of experience at Legacy Therapeutics in Calgary, I’ve worked with many clients who struggle with tendonitis. In this blog post, I’ll explain what tendonitis is, what causes it, and most importantly, how you can manage and recover from it. Whether you’re dealing with this condition right now or want to learn how to prevent it, you’ll find valuable insights that can help.
What is Tendonitis (Tendinitis)?
Tendonitis occurs when a tendon— the thick fibrous tissue that connects muscles to bones— becomes irritated or inflamed. This condition typically affects areas where tendons are used the most, such as the shoulders, elbows, wrists, knees, and Achilles tendons. Tendonitis can make even the most basic activities, like picking up groceries or reaching for something on a high shelf, painful.
There are different types of tendonitis based on the tendon that is affected, including:
- Rotator Cuff Tendonitis (shoulder)
- Tennis Elbow (lateral epicondylitis)
- Golfer’s Elbow (medial epicondylitis)
- Patellar Tendonitis (knee)
- Achilles Tendonitis (ankle)
What Causes Tendonitis?
Tendonitis occurs when the tendon experiences stress, strain, or repetitive motion. It is commonly caused by:
- Overuse or Repetitive Motion: Engaging in activities that require repetitive motion or forceful exertion—like playing sports, typing, or lifting—can put excess strain on tendons, leading to inflammation.
- Injury or Trauma: A sudden injury, such as a fall or accident, can cause a tendon to become irritated or inflamed.
- Age-Related Changes: As we age, tendons lose some of their elasticity and may become more prone to injury.
- Poor Posture or Body Mechanics: Improper posture or using poor techniques during physical activities can increase the risk of tendonitis by putting excessive strain on certain tendons.
Signs and Symptoms of Tendonitis
The main signs of tendonitis include:
- Pain: This pain typically worsens with movement and may feel sharp or dull. You might experience discomfort while using the affected limb or during certain activities.
- Swelling: The area around the tendon may become visibly swollen or feel tender to the touch.
- Stiffness: Movement in the affected joint may feel stiff or limited.
- Weakness: As tendonitis progresses, the affected muscle may weaken, making it harder to perform everyday activities.
How to Manage Tendonitis Symptoms
Managing tendonitis involves both short-term relief and long-term strategies to prevent future flare-ups. Here are some approaches that I’ve found helpful in my practice at Legacy Therapeutics:
- Massage Therapy: One of the most effective ways to relieve the discomfort of tendonitis is massage. By using targeted techniques, I can help relax tight muscles, reduce inflammation, and improve blood flow to the affected area. At Legacy Therapeutics, I specialize in soft tissue therapy to help reduce pain and restore function to the affected tendon.
- Rest and Recovery: Giving your body time to heal is essential. Avoiding activities that aggravate the tendonitis, especially movements that involve repetitive strain, is key to reducing inflammation and promoting recovery.
- Cold and Heat Therapy: Applying cold packs can help reduce inflammation, while heat therapy can promote blood flow and relieve muscle tightness. A combination of both is often effective for managing symptoms.
- Stretching and Mobility Exercises: Gentle stretches can help maintain flexibility in the affected tendon and surrounding muscles. Once the acute pain has subsided, incorporating mobility exercises can restore strength and movement.
- Strengthening Exercises: When tendonitis is in its later stages, strengthening the affected muscles and tendons through guided exercises can prevent further injuries. These exercises help stabilize the joint and improve overall function.
What to Do Before and After Treatment at Legacy Therapeutics
To get the most out of your treatment at Legacy Therapeutics, here are a few tips to follow:
- Before Your Appointment:
- Let me know about your symptoms, any activities that trigger pain, and your medical history so I can tailor your treatment plan.
- Try to avoid any strenuous activities or exercises that involve the affected tendon before your appointment. This will help prevent further irritation.
- After Your Appointment:
- Take it easy after your massage, but avoid long periods of complete rest. Gentle movement is important to maintain blood circulation and prevent the tendon from becoming stiff again.
- Continue any stretching or strengthening exercises that we’ve discussed during your treatment.
- Apply cold or heat as needed to manage pain and swelling between treatments.
Preventing Tendonitis and Maintaining Long-Term Joint Health
Once you’ve started to recover from tendonitis, it’s crucial to implement habits that will help prevent re-injury. Here are some strategies you can use:
- Strength Conditioning: Regular strength training exercises can help maintain muscle tone and protect tendons from overuse. Focus on building strength around the joints that are prone to tendonitis.
- Stretching and Mobility: Consistent stretching and mobility work are essential to keeping your tendons flexible and preventing stiffness. Activities like yoga or Pilates can improve flexibility while strengthening supporting muscles.
- Proper Posture: Be mindful of your posture during daily activities and when exercising. Using proper form can reduce strain on your tendons and help you avoid unnecessary injury.
- Gradual Progression in Activities: When starting a new activity or returning to exercise after an injury, it’s important to ease into it. Gradually increasing intensity helps your body adapt without overwhelming the tendons.
- Use Proper Equipment: For sports or physical activities, ensure you are using the proper gear or equipment. Shoes, braces, and even ergonomic tools can make a significant difference in preventing strain on the tendons.
Why Legacy Therapeutics Can Help
At Legacy Therapeutics, we understand the impact tendonitis can have on your daily life, and we are here to help. With years of experience and a focus on effective, evidence-based treatment, we offer personalized massage therapy and rehabilitation plans designed to reduce pain, restore function, and prevent future injuries.
Call to Action: Schedule Your Appointment Today
If you’re suffering from tendonitis, don’t wait to seek help. Reach out to Legacy Therapeutics today to schedule an appointment, and let’s work together to find relief. Whether you’re dealing with chronic pain or want to prevent tendonitis from affecting your life, we’re here to provide you with the treatment and education you need.
Resources:
- “Tendonitis (Tendinitis)” – National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS)
- “Rehabilitation of Tendon Injuries” – American Academy of Orthopedic Surgeons (AAOS)
- “The Athlete’s Shoulder: A Practical Guide to Injury Prevention and Rehabilitation” – Todd S. Ellenbecker
