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Tendonitis

How to treat tendonitis yourself

Follow these steps for 2 to 3 days to help manage pain and to support the tendon.

  • Rest: try to avoid moving the tendon for 2 to 3 days.
  • Ice: put an ice pack (or try a bag of frozen peas wrapped in a tea towel) on the tendon for up to 20 minutes every 2 to 3 hours.
  • Support: wrap an elastic bandage around the area, use a tube bandage, or use a soft brace. You can buy these from pharmacies. It should be snug, not tight.

It's important to take a bandage or brace off before going to bed.

When you can move the injured area without pain stopping you, try to keep moving it so the joint does not become stiff.

To help prevent further injury or pain, try to avoid:

  • heavy lifting, strong gripping or twisting actions that make the symptoms worse
  • playing sports, until the tendon has recovered

Symptoms of tendonitis

There are tendons all over your body. They connect your muscles to bones in your joints, for example, in your knees, elbows and shoulders.

The main symptoms of tendonitis are:

  • pain in a tendon that gets worse when you move
  • difficulty moving the joint
  • feeling a grating or crackling sensation when you move the tendon
  • swelling, sometimes with heat or redness

Treatment for tendonitis from a GP

A GP may prescribe a stronger painkiller or suggest you use a NSAID cream or gel on your skin to ease pain.

If the pain is severe, lasts a long time, or your movement is limited, you may be referred for physiotherapy. You can also choose to book appointments privately.

If physiotherapy does not help, you may be referred to a doctor who specialises in muscles and bones (orthopaedic specialist) or a local musculoskeletal clinic.

Some people with severe tendonitis may be offered:

  • steroid injections, which may provide short-term pain relief (this cannot be offered for problems with the achilles tendon)
  • shockwave therapy, which may help with healing
  • platelet rich plasma injections (PRP), which may help with healing
  • surgery to remove damaged tissue or repair a ruptured tendon

Preventing tendon problems

Tendonitis is usually caused by sudden, sharp movements or repetitive exercise, such as running, jumping or throwing.

Tendonitis can also be caused by repetitive movements, or having poor posture or technique while at work or when playing a sport. This is known as repetitive strain injury (RSI).

You cannot always prevent tendonitis. But there are things you can do to help reduce the chance of a tendon injury.

  • warm up before exercising and gently stretch afterwards

  • wear supportive shoes for exercise, or insoles

  • take regular breaks from repetitive exercises

  • do not over-exercise tired muscles

  • do not start a new sport without some training or practice

  • do not do the same repetitive exercises

Symptoms of tendonitis include pain, stiffness and swelling in a joint.

You can usually ease symptoms of tendonitis with rest, ice packs, and support, such as a brace. A GP may suggest painkillers or physiotherapy.

Warming up before exercising and wearing supportive shoes can help reduce your risk of tendonitis.

Related links

Tendonitis

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1,115 public posts

Week 8 niggles

Morning all. I completed week 8 run 1 yesterday and wanted to get some feedback on a couple of pains I'm getting now I'm running for longer. Specifically I'm getting ankle pain on the inside of my left ankle. It's not excruciating but I'm wondering if I should be adjusting my gait/ running style to solve
Morning all. I completed week 8 run 1 yesterday and wanted to get some feedback on a couple of pains I'm getting now I'm running for longer. Specifically I'm getting ankle pain on the inside of my left ankle. It's not excruciating but I'm wondering if I should be adjusting my gait/ running style to solve
Lizloo profile image
Lizloo
in Couch to 5K
6 years ago

Week 1 Run 3, for the third time. Only faster. :)

I'm working my way through Couch to 5k for the second time, having lost fitness a few months back, probably due to a virus. Tomorrow I start Week 5. Anyway, my 17 year old daughter announced recently that she would like to do C25k as well. On Friday I went with her on her third run of Week 1 just to
I'm working my way through Couch to 5k for the second time, having lost fitness a few months back, probably due to a virus. Tomorrow I start Week 5. Anyway, my 17 year old daughter announced recently that she would like to do C25k as well. On Friday I went with her on her third run of Week 1 just to
AnneDroid profile image
AnneDroid
Graduatein Couch to 5K
6 years ago

Lymph node pain in neck

I'm about to start on Thursday my 4th round of FCR. Just these last few days a lymph node on my collarbone has been very painful, so much so that I have had to prop my head up with a cushion to take the strain. Since starting FCR my lymph nodes were back to normal size as far as I could tell so I feel
I'm about to start on Thursday my 4th round of FCR. Just these last few days a lymph node on my collarbone has been very painful, so much so that I have had to prop my head up with a cushion to take the strain. Since starting FCR my lymph nodes were back to normal size as far as I could tell so I feel
sallyplest profile image
sallyplest
in CLL Support
6 years ago
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Week 1 day 1 - new to this

Hi everyone, I have found this forum by accident when looking for advice on nutrition. Tonight I am starting out on the journey. However, I am wondering if anybody can help me? I have a very long day that starts at 5am, and I wont get to do my sessions until 7pm Monday & Wednesday (Friday I work form
Hi everyone, I have found this forum by accident when looking for advice on nutrition. Tonight I am starting out on the journey. However, I am wondering if anybody can help me? I have a very long day that starts at 5am, and I wont get to do my sessions until 7pm Monday & Wednesday (Friday I work form
MrsT82 profile image
MrsT82
in Couch to 5K
6 years ago

Humira and Tendonitis Update and anyone want to share experiences of Lyrica?

Hi, so in an update to my query between coming off Humira and then experiencing widespread Tendonitis I have today seen my GP and arranged to see my rheumatologist nurse on Friday.
Hi, so in an update to my query between coming off Humira and then experiencing widespread Tendonitis I have today seen my GP and arranged to see my rheumatologist nurse on Friday.
Lisazs profile image
Lisazs
in NRAS
6 years ago

I'm so tired.... as it never seems to end.

It's like I have no purpose to live an ok life with no pain or no problems. 32 no kids with osteoarthritis of lower spine, fibromyalgia, trochanteric bursitis, gluteal tendonitis, anxiety and depression and now this. What's next?
It's like I have no purpose to live an ok life with no pain or no problems. 32 no kids with osteoarthritis of lower spine, fibromyalgia, trochanteric bursitis, gluteal tendonitis, anxiety and depression and now this. What's next?
Ndurance profile image
Ndurance
in Fibromyalgia Action UK
6 years ago

Dull pain in foot

Hi Wonder if anyone can help me I have a dull pain / ache in my foot. Best way to describe it is the base of my heel feels really hard and the foot feels stiff? Worse when I get up in morning or been sitting down for a long time. It's fine when I'm out walking or running Anyone have an idea what this
Hi Wonder if anyone can help me I have a dull pain / ache in my foot. Best way to describe it is the base of my heel feels really hard and the foot feels stiff? Worse when I get up in morning or been sitting down for a long time. It's fine when I'm out walking or running Anyone have an idea what this
Slinkyminky profile image
Slinkyminky
Graduatein Couch to 5K
6 years ago

Four hours in casualty

Last year I had bilateral achilles tendonitis for a year. To be fair, they were hugely red hot and swollen then. This time some pain, but not so swollen. Just a weird pop! Didn't get home from ER until early hours this morning. Woke up with the migraine from hell, plus vomiting.
Last year I had bilateral achilles tendonitis for a year. To be fair, they were hugely red hot and swollen then. This time some pain, but not so swollen. Just a weird pop! Didn't get home from ER until early hours this morning. Woke up with the migraine from hell, plus vomiting.
Nettac profile image
Nettac
in NRAS
6 years ago

Problems getting blood for test / Blood drawing service in Shropshire?

Hi Guys, My wife recently tried ot undertake the Blue Horizon Blood Test at home. However she was unsuccessful in drawing the required amount of blood into the sample tube- the pin prick on her finger kept congeling. Blue Horizon were great and sent her another sample bottle- in order to try again.
Hi Guys, My wife recently tried ot undertake the Blue Horizon Blood Test at home. However she was unsuccessful in drawing the required amount of blood into the sample tube- the pin prick on her finger kept congeling. Blue Horizon were great and sent her another sample bottle- in order to try again.
PositiveSurvival profile image
PositiveSurvival
in Thyroid UK
6 years ago

ESA Tribunal

(wet room etc) When i went for the physical,back in january,i had flate ups of achilles heel tendonitis and tennis elbows. The doctor had written i could lift both arms fine!
(wet room etc) When i went for the physical,back in january,i had flate ups of achilles heel tendonitis and tennis elbows. The doctor had written i could lift both arms fine!
Wendylene profile image
Wendylene
in Fibromyalgia Action UK
6 years ago

Greetings from Cape Town......Cryotherapy.....does it help in final stages of PMR?

Also I have some tendonitis in my arm/shoulder....not the serious rotator cuff stuff that I once had.....but right arm is weaker and it affects my backhand lob. I do all the exercises and stretches but the damn thing wont go away.
Also I have some tendonitis in my arm/shoulder....not the serious rotator cuff stuff that I once had.....but right arm is weaker and it affects my backhand lob. I do all the exercises and stretches but the damn thing wont go away.
berold profile image
berold
in PMRGCAuk
6 years ago

Hi, I'm new here...

I've had experience with tendonitis before, and really was not concerned when the soreness progressed over the next few days.
I've had experience with tendonitis before, and really was not concerned when the soreness progressed over the next few days.
GOOD_GRIEF profile image
GOOD_GRIEF
in PMRGCAuk
6 years ago

Achiless tendonitis

About a month ago I was told I had Achilles tendonitis I found that for me low impact sports helped me much more than being sat about because I was still using my foot but it wasn't the impact of my usual sport of rugby...
About a month ago I was told I had Achilles tendonitis I found that for me low impact sports helped me much more than being sat about because I was still using my foot but it wasn't the impact of my usual sport of rugby...
Pain97 profile image
Pain97
in Pain Concern
6 years ago

Knee pain and foot drop?

I've had foot drop for nearly twenty years. Now I'm getting weird knee pain. It hurts to lift my leg but not anything else. Then something pops and the pain goes away. A few days later it starts all over again. Just curious if dragging my foot all these years could be causing it.
I've had foot drop for nearly twenty years. Now I'm getting weird knee pain. It hurts to lift my leg but not anything else. Then something pops and the pain goes away. A few days later it starts all over again. Just curious if dragging my foot all these years could be causing it.
StacyHayward profile image
StacyHayward
in My MSAA Community
6 years ago

Soft tissue injury from a fall

I'm still trying to understand what's going on with my body, but with my history of tendonitis, bursitis etc... does anyone know if healing from this is going to be affected by the CTD issue? Was told 3-5 days of significant pain, with 4-6 weeks recovery.
I'm still trying to understand what's going on with my body, but with my history of tendonitis, bursitis etc... does anyone know if healing from this is going to be affected by the CTD issue? Was told 3-5 days of significant pain, with 4-6 weeks recovery.
VanK profile image
VanK
in LUPUS UK
6 years ago

Patient patient,my patience is dwindling.

lol ,which I've been doing since my early twenties,but I have oxygen now ,well I hope I will have oxygen....well that's the latest ,I'm still on antibiotics ,now on 1000 mg of Amoxycillin three times daily ,the co-amoxiclav just has no effect anymore,which is worrying me as I'm allergic to cyproxin ,(tendonitis
lol ,which I've been doing since my early twenties,but I have oxygen now ,well I hope I will have oxygen....well that's the latest ,I'm still on antibiotics ,now on 1000 mg of Amoxycillin three times daily ,the co-amoxiclav just has no effect anymore,which is worrying me as I'm allergic to cyproxin ,(tendonitis
Stitcher48 profile image
Stitcher48
in Lung Conditions Community Forum
6 years ago

Tendinitis

I have a really bad pain on the inside of my ankle, after searching Google it comes up with tendinitis 😣 anyone else suffered with this? Worried I will have to stop for now
I have a really bad pain on the inside of my ankle, after searching Google it comes up with tendinitis 😣 anyone else suffered with this? Worried I will have to stop for now
Vicky0310 profile image
Vicky0310
in Couch to 5K
6 years ago

Calcific tendonitis with fibromyalgia

They call it calcific tendonitis. My problem one specialist says it needs to come out, the other one says no, because of the fibromyalgia the pain will be worse and longer. I'm new here and would like to know if there is anyone out there that has been told the same thing. Help.
They call it calcific tendonitis. My problem one specialist says it needs to come out, the other one says no, because of the fibromyalgia the pain will be worse and longer. I'm new here and would like to know if there is anyone out there that has been told the same thing. Help.
nikkistaubin profile image
nikkistaubin
in Fibromyalgia Action UK
6 years ago

Ankles/foot drop

Hi friends! I'm curious to hear from anyone who has developed foot drop (or anyone with an opinion). I have been having some pretty severe ankle pain when i walk a little bit. Its mostly my right ankle, sharp shooting pain. And my feet will hurt (ache) if I'm on them for a little more than a short time
Hi friends! I'm curious to hear from anyone who has developed foot drop (or anyone with an opinion). I have been having some pretty severe ankle pain when i walk a little bit. Its mostly my right ankle, sharp shooting pain. And my feet will hurt (ache) if I'm on them for a little more than a short time
Karen-x profile image
Karen-x
in My MSAA Community
6 years ago

I'm a B12 Crack-Wh*re - says my doctor.

I’ve had tendonitis – incapacitating tendonitis – in both ankles for two years. Two YEARS, and I never bring it up, never seek treatment, never connect it to my TN or anything else because hey, it could be caused by anything. And what does she say on reading these symptoms?
I’ve had tendonitis – incapacitating tendonitis – in both ankles for two years. Two YEARS, and I never bring it up, never seek treatment, never connect it to my TN or anything else because hey, it could be caused by anything. And what does she say on reading these symptoms?
Chancery profile image
Chancery
in Pernicious Anaemia Society
6 years ago
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