Tendons are the fibrous bands that connect muscles to bones. The adult human body has 206 bones, any one of which might have a tendon attached that can be damaged or become inflamed. According to MayoClinic.com, some common tendon injuries might include tennis elbow, golfer's elbow, pitcher's shoulder or jumper's knee. Strengthening a tendon that has sustained trauma may be critical to avoid further damage. Prevention is always the best approach to protect yourself from painful and chronic tendinitis. Once the tendon becomes inflamed, take the necessary steps to bring your body back to health and avoid future injury.
Step 1
Use basic first aid to treat the damaged tendon as soon as pain develops. This will include rest, applying ice to the injured site and keeping the area elevated. Take over-the-counter medication, such as ibuprofen, to reduce swelling and manage pain. Avoid activities that will strain the tendon further and re-injure it.
Step 2
Wear a brace, if possible, once you become mobile again. Just because you are up and around does not mean the tendon is completely healed. For example, those who suffer from tendon damage to the elbow may benefit from a brace to reduce bending of the arm.
Step 3
Stop playing or rest if the pain returns. Listen to your body, pain is a sign that something is wrong. If you are recovering from tendinitis, pain would indicate that you are stressing the tendon and may re-injure it.
Step 4
Exercise to strengthen the muscle group that supports the tendon. The type of exercise will depend on the tendon affected. For instance, MayoClinic.com recommends strengthening the quadriceps to deal with knee, or patella, tendinitis. Ask a medical professional what exercises and muscle groups will support the damaged tendon.
Tips and Warnings
- Mild swelling and a dull ache are common symptoms of tendinitis. If the pain is unbearable or the affected area does not support weight, see a doctor to ensure the damage is not more extensive. A torn or ruptured tendon may not heal properly without specialized care.
- While it is possible to treat tendinitis at home, some chronic cases require surgery. See your doctor if pain does not subside after one week or if it reoccurs. Most incidents of tendinitis will heal with rest and proper care, but if you find you are having difficulty performing everyday tasks over time, you may require a medical evaluation to determine the extent of the damage.
Things You'll Need
- Ice
- Brace
