Published in Health & Fitness Magazine
March 2008
By Eric George, MD
Link to original article

Tennis elbow, swimmer’s shoulder, jumper’s knee, writer’s wrist—these are some of the more common names for tendonitis, or an inflammation of a tendon.  Although tendonitis can occur in any of the body’s tendons, the most common areas are the shoulders, elbows, wrists, and heels.  If you are already suffering from tendonitis there are steps you can take to reduce the pain, tenderness and swelling associated with this condition.  You can also prevent tendonitis or keep it from returning with some basic exercises and awareness.

A small tear in the tendon, the thick cord that attaches the bone to the muscle, usually causes the pain associated with tendonitis.  Tendonitis is generally brought about by the repeated actions of certain sports and professions.  It can also be the result of an inflammatory disease such as rheumatoid arthritis, or from an injury to the affected tendon.  Also, as we age our tendons lose some of their elasticity making them more susceptible to tendonitis.

Most of the time tendonitis can be treated with self-care.  The best course of treating tendonitis at home is to follow the acronym PRICE — protection, rest, ice, compression and elevation.  First, immobilize the problem area with elastic wraps, slings, splints, crutches, or canes.  Second, rest.  It’s essential you don’t engage in activities that further stress the tendon.  Next, ice the area for up to 20 minutes, several times a day.  This will decrease the pain and swelling.  Compress the area with a wrap or elastic bandage (i.e. Ace®).  This reduces swelling and helps keep the joint stationary.  Finally, if you are having tendonitis in your knee or Achilles heel, raise the affected leg above your heart to reduce swelling.  You can also take an over-the-counter pain medication such as aspirin, ibuprofen (i.e. Advil®, Motrin®), or acetaminophen (Tylenol®) to minimize pain.

If your tendonitis does not respond to at-home treatment within 8 to 12 weeks, or if the area is red, swollen and warm, indicating an infection, you should see your doctor.  Treatments include corticosteroid injections, strengthening exercises and physical therapy, or even surgery.  Tendonitis can result in permanent damage to the tissue that makes up the tendons or can lead to the rupture of the tendon if not treated properly.

To avoid tendonitis you need to take it slow when you first start an activity, gradually building your level of intensity.  You should also use limited force and limited repetitions at the beginning.  Listen to your body.  Stop if you feel pain and try a different activity.  Make sure to stretch before and after working out.  And finally, use proper workplace ergonomics, making sure that your tendons are not continually stressed or overworked.