Tendonitis - Care Guide
Tendonitis usually comes on slowly. It sneaks up on you, and either you don't even notice it at first, or you don’t realize the seriousness of it. Technically, Tendonitis is when a tendon becomes inflamed due to injury or prolonged irritation, and a doctor will usually diagnose it simply by listening to your description of your symptoms - without any objective medical tests.
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It starts with a little burning, some stiffness in the morning. It seems like an irritating, but minor nuisance. And you tend to brush it off, thinking it's nothing. And chances are, you just ‘self-treat’ at that point grabbing some anti-inflammatories from the medicine cabinet and some ice from the freezer, but slowly it builds with each backhand, stride or keystroke. Eventually, it dawns on you: This thing is disrupting your life and sucking all the enjoyment out of your running, tennis or golf. Or worst yet: It’s interfering with your work and livelihood! And that's when you head to your family doctor for some answers…
How does Tendonitis Occur?
Tendonitis is a problem caused by repetitive use. Possible overuse activities include throwing, catch ing, bowling, hitting a tennis ball, typing, or sewing. If you have developed tendonitis, you will find that the reason you developed it is one of the points mentioned below.
- Putting extra strain on the tendon
This is the leading cause of tendonitis amongst strength athletes and bodybuilders. Tendonitis is developed when the individual puts the tendon under too much strain without properly warming up or under strain that the tendon simply cannot handle. This tendonitis cause can easily be avoided by using correct training techniques and exercise form. - Caused by injury
It is not uncommon for tendonitis to develop as a result of another tendon or joint injury. For example, shoulder tendonitis is often developed after a rotator cuff injury and knee tendonitis can be developed after having knee surgery. In these cases tendonitis usually develops because the injury has not completely healed. This cause of tendonitis can easily be avoided by getting sufficient rest for the joint to recover from an injury completely. - Tendon under repetitive strain
Repetitive strain is by far the most common cause of tendonitis. Repetitive strain can some in many forms and from many sources. Tendonitis of the elbow, bicep, shoulder and hand is often developed by individuals that work on factory production lines due to the repetitive nature of the work involved. Sports professionals (like golfers and tennis players) often develop tendonitis from the repetitive movements in their sports. - Anatomical cause of tendonitis
Anatomy is a rare cause of tendonitis. If the tendon does not have a smooth surface area in which to work against it will often become inflamed and irritated quite easily. In these situations surgery is often required to rectify the problem. - Age related tendon changes
As the human body gets older the tendons get harder and lose their elasticity. This means that the joint is no longer as free to move and often flexibility is lost. As individuals get older they are much more prone to develop tendonitis. The cause of tendonitis from age is still not fully understood. It's suggested that as the body ages the change in blood vessels effects the tendons. - As a result of another condition
In some cases diseases like rheumatoid arthritis or diabetes may cause tendonitis to occur. These cases are often rare and only occur when the individual puts the tendon under an unusual amount of pressure or strain. - Thermal injury to the tendon
Thermal injury is generall a very uncommon cause of tendonitis. Thermal injury is often experienced by outdoor mountain climbers, rock climbers and hikers. In most cases the affected areas are the hands, wrists, ankles and feet.
What are the Symptoms of Tendonitis?
The tendon that is inflamed is tender to the touch. You have pain in the wrist and forearm with repetitive activity. You may have swelling around the inflamed tendon.
- Crackling noise upon movement of affected joint (this means you’ve got it bad!).
- Decreased mobility, strength and range of movement of affected joint and muscles (ie. you have a hard time holding your fork at dinner).
- Joint pain…pain may be mild initially but progresses quickly to severe pain.
- Stiffness and tenderness around the affected joint.
- Numbness, tingling (pins and needles) or loss of feeling in the fingers.
- Overlying skin may be WARM and/or RED.
- Sharp pain on movement.
- Inflammation.
How to Treat Tendonitis?
In many cases of tendonitis, the injury occurs because of poor technique in a sporting activity. Your health care provider may review your technique and try to help you change it. While you are recovering from your injury you will need to change your sport or activity to one that does not make your condition worse. For example, you may need to run instead of play racquet sports. The most important treatment for tendonitis is to change your activity
Treatment may include the following:
- Rest, if possible. Taking a couple of days off, especially when the pain first begins, can make a big difference in minimizing healing time. From the outset of pain, burning and inflammation, a period of three weeks of minimal or no movement is suggested. Wearing a brace, at night or while working, can increase the amount of rest your joint receives.
- Applying an ice pack for 20 to 30 minutes every 3 to 4 hours for the first 2 to 3 days or until the pain goes away
- Massage, Acupuncture and Physiotherapy can help reduce pain and inflammation, accelerate the healing process, and prevent long-term damage
- Taking anti-inflammatory medication like Ibuprofen prescribed by your health care provider help reduce pain and swelling, however you must be careful though, these will mask the pain, and you can do significant further damage without noticing if you keep working.
- Doing stretching and strengthening exercises. Gently stretch and massage the affected joint, bringing circulation to the area will help it heal faster.
Even with efforts towards prevention, tendonitis still frequently occurs, especially in athletes, musicians and computer-based workers. The doctor will often recommend pain killers, and, if the condition recurs, cortisone injections or even surgery. However, there are simpler, healthier ways to treat tendonitis.
How to Prevent Tendonitis?
Before developing the symptoms of tendonitis, alter work and play habits to prevent the condition from occuring. Proper warm ups are always essential, whether prior to long periods of typing, rehearsing or engaging in a tennis match. Stretch the joints gently for at least 20 seconds each. Make sure the tendons are warmed up before any kind of exertion. Take regular breaks to stretch again and rest. Don't lift weights that are too heavy or undertake marathon length activities.
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