Tendonitis: What It Is, How to Relieve Pain & Prevent Future Flare‑ups

Ever felt a sharp ache near a joint after a workout or a long day of typing? That could be tendonitis – inflammation of the tough cords that attach muscle to bone. It’s common, it can slow you down, but the good news is most cases improve with simple steps.

Common Causes and Symptoms

Tendonitis usually shows up when a tendon gets overused or stressed. Think repetitive motions like throwing a ball, lifting heavy boxes, or even scrolling on your phone for hours. Age and lack of flexibility also play a role – older tendons aren’t as stretchy, so they’re easier to irritate.

Typical signs include:

• A dull ache that gets worse with activity
• Soreness when you touch the area
• Stiffness in the morning or after sitting still
• Occasional swelling or warmth around the joint

If the pain pops up suddenly after an injury, it might be a strain rather than tendonitis. The difference matters because strains often need a bit more rest before you start gentle rehab.

Treatment Options You Can Try at Home

The first rule is to back off whatever caused the irritation. If running gave you Achilles pain, swap for swimming or cycling for a week. Rest doesn’t mean complete immobility – light movement keeps blood flowing and speeds healing.

Here are five practical steps that work for most people:

1. Ice it: Apply an ice pack for 15‑20 minutes, three times a day. This cuts swelling and numbs the pain.
2. Compression: A snug elastic bandage can reduce swelling without cutting off circulation.
3. Elevate: Raise the affected limb above heart level when you’re sitting or lying down.
4. Gentle stretching: After a couple of days, do slow stretches. For shoulder tendonitis, arm circles and wall slides help; for elbow, wrist flexor stretches work well.
5. Over‑the‑counter pain relief: Ibuprofen or naproxen can lower inflammation. Follow the label and talk to a pharmacist if you have health issues.

If pain sticks around after a week of home care, consider seeing a physical therapist. They’ll teach you specific strengthening moves that protect the tendon from future overload.

In some cases, doctors might recommend a short course of steroids or a platelet‑rich plasma (PRP) injection. Those options are usually reserved for stubborn cases that haven’t improved with basic care.

Finally, keep your overall health in check. Staying hydrated, eating foods rich in vitamin C and omega‑3s, and getting enough sleep give your tendons the building blocks they need to repair.

Bottom line: tendonitis is a warning sign that something’s being overused. Take it seriously, rest the area, apply ice, stretch gently, and you’ll likely be back to normal in a few weeks. If it lingers, don’t hesitate to get professional help – early treatment prevents chronic problems later on.