A tendon is a tough band of fibrous tissue that connects muscle to bone. When this tissue becomes inflamed or irritated due to overuse or injury, it can lead to a condition called tendonitis. Tendonitis is a common condition that can cause pain and discomfort in anyone, from athletes to office workers. In this article, we’ll explore the causes, symptoms, and treatment options for tendonitis so you can get back to feeling your best.
Causes of Tendonitis
Tendonitis can be caused by various factors, including repetitive motions, sudden injury, aging, and medical conditions such as rheumatoid arthritis and gout. Repetitive motions that strain a tendon can cause inflammation, especially if done for an extended period. Sudden injury, like a fall or accident, can also cause tendonitis. Aging can make tendons less flexible and more prone to injury. Medical conditions that lead to inflammation, such as rheumatoid arthritis and gout, can also increase the risk of developing tendonitis.
Tendonitis Symptoms
The most common symptom of tendonitis is pain and tenderness in the affected tendon. The pain can be dull or sharp and may worsen with activity. Swelling and stiffness can also occur, and the affected area may feel warm to the touch. In severe cases, the tendon may rupture, resulting in a popping or snapping sensation.
Treatment Options for Tendonitis
Tendonitis can be treated with various options, including rest, ice, compression, and elevation (RICE) therapy, physiotherapy, chiropractic treatment, massage therapy, shockwave therapy, laser therapy, and ultrasound therapy.
RICE therapy is the first line of defense for treating tendonitis. Resting the affected area and avoiding repetitive movements that strain the tendon is crucial to prevent further injury. Applying ice to the area for 15-20 minutes every 3-4 hours can help reduce inflammation and swelling. Compression with a bandage or wrap and elevation of the affected area can also help reduce swelling.
Physiotherapy and chiropractic treatment can help alleviate pain and restore range of motion. A physical therapist or chiropractor can work with the patient to develop an exercise program that strengthens the muscles around the affected tendon, helping to alleviate stress on the tendon. They can also use various techniques such as massage, stretching, and joint mobilization to improve range of motion and alleviate pain.
Massage therapy can also be beneficial in treating tendonitis. A registered massage therapist can use various techniques, such as trigger point therapy, myofascial release, and Swedish massage, to reduce pain and inflammation.
Shockwave therapy is a newer treatment option that has shown promising results in treating tendonitis. It uses high-energy sound waves to stimulate the body’s natural healing process, reducing inflammation and promoting tissue regeneration.
Laser therapy can help treat tendonitis by stimulating the cells in the affected area with light energy. This can promote healing and reduce inflammation in the affected tendon, leading to reduced pain and improved function.
Ultrasound therapy can treat tendonitis by using sound waves to stimulate cells, increase circulation, and reduce inflammation in the affected tendon. The ultrasound waves create heat and vibration in the tissue, which increases blood flow to the area and promotes healing while reducing pain.
Rehabilitation Exercises for Tendonitis
Rehabilitation exercises are essential in treating tendonitis. Strengthening the muscles around the affected tendon can help alleviate stress on the tendon and promote healing. Some rehabilitation exercises that can be done to treat tendonitis include eccentric, isometric, range of motion, and general strengthening exercises.
Eccentric Exercises: This involves slowly lengthening the joint while under a load such as a weight or resistance. One example that is an effective exercise for treating Achilles tendonitis involves standing on the edge of a step with your heels hanging off and slowly lowering your heels down.
Isometric Exercises: These involve holding a position without moving the joint. An example is holding a squat position, with the knees at a 90-degree angle, which strengthens muscles without causing stress on the tendon. Isometric exercises are useful for rehabilitation because they can improve strength and stability without putting too much strain on the affected area.
Range of motion exercises: These exercises involve moving the joint through its full range of motion, without any resistance or weight. An example of a range of motion exercise is doing “shoulder pendulums”. Stand with your unaffected arm leaning on a sturdy surface, then let your affected arm hang loose at your side. Gently move your affected arm in a circular motion, using the momentum of your body, and repeat for 20-30 seconds in each direction, several times a day to help improve shoulder mobility.
It is important to perform exercises for tendonitis that are relatively pain-free. If you experience sharp and lasting pain while exercising, consider modifying the exercise to reduce the pain. This can be done by adjusting the resistance, reducing the number of sets or reps, or other modifications as recommended by a medical professional or physical therapist.
Seeking Medical Attention
It is crucial to seek medical attention if you suspect you have tendonitis. An accurate diagnosis and treatment plan from a healthcare professional can help prevent chronic pain and disability. These healthcare professionals may recommend specific exercises, stretches, and other treatment options tailored to your specific condition.
Preventing Tendonitis
Preventing tendonitis can be as important as treating it. Simple measures such as warming up before exercise, stretching before and after activity, taking frequent breaks during repetitive tasks, and using proper form and technique during physical activity can help reduce the risk of developing tendonitis. Gradually increasing the intensity and duration of physical activity can also help the body to adapt and avoid overuse injuries.
Conclusion
Tendonitis is a common condition that can affect anyone who engages in repetitive movements or activities. It can cause pain, tenderness, and stiffness in the affected area and can lead to chronic pain and disability if left untreated. Treatment options such as RICE therapy, physiotherapy, massage, chiropractic, and shockwave therapy can be effective in reducing pain, improving flexibility, and increasing joint function. If you suspect you have tendonitis, seek medical attention from a healthcare professional to receive an accurate diagnosis and appropriate treatment plan. With proper care and management, most people can recover from tendonitis and return to their regular activities.
