Tendonitis is inflammation of a tendon caused by an injury. Symptoms include pain and swelling at the site of the injury and stiffness. The Mayo Clinic recommends resting and protecting the affected area, shortly after injury. Too much rest, however, can cause loss of mobility and the Mayo Clinic urges gentle movements to maintain mobility. You can also workout with tendonitis, as long as you take care to avoid reinjuring the tendon. Consult your physician before beginning any exercise program.
Step 1
Wrap the affected tendon with a compression bandage. Wrapping protects the tendon by stabilizing the joint and encourages healing. For more severe cases, consider using a splint.
Step 2
Take an over-the-counter nonsteroidal anti-inflammatory, or NSAID, drug prior to working out. Acetaminophen, ibuprofen and naproxen all bring down swelling and relieve pain associated with tendonitis.
Step 3
Warm up for at least 20 minutes prior to working out. Warming up encourages blood flow through the muscles and loosens the tendons.
Step 4
Choose exercises that are gentle on the affected area. For example, for tendonitis in the knee, consider walking or non-weight-bearing exercises such as cycling, instead of running. For resistance training, consider using lighter weights or resistance bands. For severe pain, avoid working the area until the pain subsides.
Step 5
Apply ice and heat after each workout session. Start with an ice pack for 20 minutes, followed by 20 minutes of heat, and another 20 minutes of ice.
Step 6
Elevate the area at or above heart level and take an NSAID after your workout to relieve pain and reduce swelling.
Tips and Warnings
- Stop exercising if you experience pain or your condition worsens.
Things You'll Need
- Compression bandage
- Splint
- Nonsteroidal anti-inflammatory drug
- Ice pack
- Heating pad
