Tips to Relieve Tendinitis Pain

Posted on 07/02/2016

Does tennis elbow, swimmer's shoulder or jumper's knee ring a bell?


These are all slang terms for tendinitis! Tendinitis occurs when there is inflammation or irritation around a tendon. Tendons connect muscle to bone, and when used repetitively (like in a sport) inflammation can occur. 

Usually symptoms include:

  • Tenderness
  • Mild swelling
  • Dull ache ⟹ especially with movement of the affected joint

Reduce swelling at home with these tips:

  • Take an ice bath or use an icepack! This will decrease the pain and swelling of the affected joint.
  • Elevate your leg if tendinitis is in your knee - this is another tactic to reduce swelling. Put ice on your knee while your leg is elevated to decrease swelling even quicker.
  • Try a compression sleeve. There are sleeves/wraps for knees, elbows, shoulders that will increase mobility and reduce swelling.
  • REST! While this may be the least appealing approach, especially to athletes, it is the most important. Working through the pain won't relieve your pain, and in fact it could increase it. Give your body time to recover and try doing activities that reduce the use of your affected joint but still keep your body moving. 
  • Ibuprofen, Aleve, or Tylenol can also help reduce discomfort, if you are able to take one of those agents in the setting of your other medical conditions.

Tendinitis typically affects athletes and those heading down the road to middle age, so it is critical to maintain a stretching regimen to ensure your joints are ready for all situations!  Don't let your pain stop you from doing the activities you love! Take proper precautions when you feel symptoms coming on, so you won't injure yourself even further. Take a day or two to rest and ice the area, and you will come back even stronger! We encourage you to stay active and get outside, but in the unfortunate circumstance that an injury hinders your experiences we are here for your concerns and questions. 

For more information, call us at 317.844.6444