Tendonitis: quick, practical care you can start today
Tendonitis means a tendon is irritated or inflamed. You usually feel a focused pain near a joint — think Achilles, elbow, shoulder, or wrist. Most cases respond to simple steps you can take at home, but some need a clinician’s help. Below I’ll cover what causes it, short-term fixes, rehab moves you can try, and red flags that mean see a doctor.
Why it happens and how to spot it
Overuse is the main cause: repeating the same motion without enough rest. Sudden heavy loads, a tight muscle, or poor technique (lifting, typing, running) also trigger problems. Symptoms start gradually — pain with movement, tenderness to touch, swelling, and stiffness in the morning. If the area is hot, very red, or you have fever, that could be infection or another issue and needs urgent care.
Common examples: a sharp pain at the back of the heel after ramping up running (Achilles tendonitis), pain on the outside of the elbow from racket sports (tennis elbow), or shoulder pain when raising your arm (rotator cuff tendonitis). If pain limits daily tasks for more than a week despite home care, get checked.
Immediate relief and the first 2 weeks
Start simple: stop the activity that hurts, ice the spot for 10–15 minutes every 2–3 hours for the first 48–72 hours, and use a gentle compression bandage if swelling is present. Keep the joint moving gently — full immobilization often makes stiffness worse.
Over-the-counter pain relievers (acetaminophen or NSAIDs) can help control pain so you can do rehab moves. If you’re curious about prescription options like celecoxib, we have a clear guide on Celebrex and how it compares with other NSAIDs.
If pain is severe, a healthcare provider might suggest a short course of stronger medication, a steroid injection for specific cases, or a referral to physical therapy.
Rehab focuses on controlled loading of the tendon. Eccentric exercises (slow-lengthening contractions) are especially useful: for Achilles, do slow heel drops off a step; for elbow tendonitis, use a light weight and slowly lower the wrist. Start with one set of 10 reps once daily and build up to 3 sets twice a day over weeks. Consistency matters more than intensity.
Other helpful steps: correct technique with your sport or job, stretch tight muscles around the tendon, and use supportive gear (heel lifts, wrist braces, or a thumb spica for some cases). Consider a short break from sport while you rehab and slowly reintroduce load.
See a doctor if pain worsens despite 2–3 weeks of home care, if you hear a pop at the moment of injury, or if you can’t use the limb. A provider can rule out tears, infections, or referral pain from joints. For stubborn cases, options include guided injections, shockwave therapy, or rarely surgery.
Tendonitis often improves with the right steps: stop the aggravator, use ice, do targeted rehab, and be patient. Want guides for specific areas like shoulder or Achilles rehab? Check our related posts or ask for a simple exercise plan you can follow at home.
