Tendinitis can be caused by a fall, lifting or carrying heavy objects, repetitive movements or extreme or repeated injury. Age is another factor in developing tendinitis. The elbow, shoulder, wrist, knee and ankle are common areas for tendinitis to develop. Some of the signs and symptoms of tendinitis include: crackling, warmth, redness, tenderness, swelling and pain. If you are suffering from tendinitis, there are steps that can be taken at home to help and alleviate some of the discomfort.
Step 1
Protect the injured area from further injury by immobilizing it. This can be done, depending on location of the injury, with the use of a cane or crutches, or wrapping the injured tendon in elastic wraps or a sling. Elevate an affected leg to reduce swelling.
Step 2
Rest the affected area and skip activities that will increase your pain or swelling. You can partake in activities as long as they do not cause stress to the tendon. Water exercises and swimming are activities that may be easily tolerated.
Step 3
Apply ice to the injured area for 20 minutes, three to five times daily. This can be done by using a ice pack, ice massage or ice bath. The ice bath can be made by pouring cups of ice in a bath tub of water. The ice massage can be done by freezing some water in a foam cup. The foam cup will allow you to comfortably hold the ice while massaging the affected area.
Step 4
Wrap the area with compressive elastic bandages or wraps. Whenever you have a limited range of motion, swelling may be the result. Applying pressure to the area can reduce any swelling that you may have.
Tips and Warnings
- After three days, use a heating pad on the affected area to decrease pain and stiffness. Apply castor oil to a clean cloth, and cover it in plastic wrap or a plastic bag. Place the wrap on the affected area and lay a heating pad over it. Leave in place for 30 minutes to an hour.
- Maintain joint flexibility by moving it through its full range of motion after you have rested the area for two to three days.
