Your tendons are what connect your bones to your muscles and allow you to move around. They are the wires that let your body move fluidly. However, like real wires, they can degrade and get damaged if they’re overused. This is called Tendonitis and it can be a problem for many individuals, especially since it can happen on multiple points in your body. Inflammation, pain and even tearing of the tendons themselves can happen if you overuse them.
There are also several types of tendinitis that are named after the place where they occur. For example, Achilles tendinitis is for the heels, rotator cuff tendinitis happens on your shoulders, and flexor tendonitis happens on your hand, just before the wrist.
Injury Acute injuries, such as sprains, dislocations, or fractures, can cause tendonitis. Overuse or repetitive or excessive exercise, such as running, jumping, or throwing, can lead to tendonitis. Aging Tendons lose elasticity as people age, which can lead to tendonitis. Some medical conditions, such as diabetes or rheumatoid arthritis, can increase the risk of tendonitis. Certain medications, such as fluoroquinolines, corticosteroids, and aromatase inhibitors, can increase the risk of tendonitis. Smoking can slow the delivery of nutrients to joints, which can contribute to tendonitis. A poor ergonomic set up at work can contribute. Poor posture can lead to tendonitis. Variations in muscles or bones can contribute to tendonitis.
To Treat Tendonitis:
Rest: Avoid activities that increase pain or swelling, and try not to work or play through the pain. You can try swimming or water exercises that don't stress the injured tendon.
Ice: Apply ice to the injured area for up to 20 minutes several times a day. You can use an ice pack, ice massage, or a slush bath.
Compression: Wrap the area with an elastic bandage or soft brace to reduce swelling. The wrap should be snug but not tight.
Elevation: If the tendinitis affects your knee, raise your leg above your heart. Pain relievers Take over-the-counter pain relievers like aspirin, naproxen, or ibuprofen.
Gentle exercises Once you can move the injured area without pain, try to keep moving it to prevent stiffness. You can also try rehabilitation exercises to regain full movement.
Supplements: Consider taking omega-3 fatty acids, collagen, vitamin D, bromelain, or zinc.
Ergonomics: If your tendinitis is caused by repetitive computer work, try using an ergonomic chair and workstation with a split keyboard.
To Prevent Tendonitis:
Warm up and stretch before physical activity.
Take frequent breaks from repetitive exercises.
Stop activities that cause pain.
Use padding, gloves, or grip tape.
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Rest, ice, compression, and elevation (RICE) are commonly used to reduce inflammation and relieve pain in tendonitis patients. Over-the-counter pain medications such as ibuprofen and naproxen can help alleviate discomfort and inflammation. Exercises in physical therapy are frequently suggested to strengthen the damaged tendon and surrounding muscles, increase flexibility, and promote recovery. A doctor may offer corticosteroid injections to relieve inflammation in some circumstances, but they should be used with caution due to potential adverse effects. If conservative treatments are unsuccessful, more sophisticated procedures, such as extracorporeal shockwave therapy or surgery, may be attempted. A healthcare specialist should be consulted for a proper diagnosis and personalized treatment plan for tendinitis.
Tendonitis heals at different rates depending on the severity of the damage and how effectively it is handled. Mild tendonitis can be resolved in a few weeks with rest and conservative therapy. More severe or chronic cases, on the other hand, may take several weeks to months to fully recover. Following a comprehensive treatment plan, which may include rest, physical therapy, and suitable activity changes, can aid in speedier recovery and lower the chance of recurrence. To guarantee a complete recovery from tendinitis, it is critical to be patient and consistent with the treatment plan.
Mild forms of tendinitis may heal on their own with sufficient self-care and relaxation. Allowing the injured tendon enough rest and avoiding activities that aggravate the discomfort can help the inflammation go away on its own. Applying ice to the affected area, elevating it, and taking over-the-counter pain relievers will help ease symptoms and aid in the healing process. More severe or persistent cases of tendonitis, on the other hand, may necessitate medical intervention, such as physical therapy, corticosteroid injections, or other treatments, to aid healing and avoid future damage. It is critical to regularly monitor the illness and seek medical advice if the symptoms persist or worsen.
The usage of heat or cold for tendinitis is determined on the stage of the injury as well as personal preferences. Cold therapy is often indicated in the acute period (within the first 48 hours) to reduce inflammation and numb the area, which can help alleviate pain and swelling. During this time, applying an ice pack or cold compress for 15-20 minutes every few hours can be therapeutic. Heat therapy may be more helpful as the injury evolves into the subacute or chronic phases. Warm compresses or baths can assist enhance blood flow to the affected area, relax muscles, and aid healing. However, it is critical to contact with a healthcare practitioner to decide the best treatment option for your unique illness.
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