Tendonitis occurs when the various structures in the shoulder pinch the tendons, which are the connective tissue that hold the bones of the joint together. Once pinching occurs, the tendons develop microscopic tears. Shoulder injuries can involve a number of elements beyond tendons -- such as nerves, joints and bursa. Damage to any of these components causes pain and makes mobility difficult. Therefore, shoulder pain requires medical evaluation to determine the exact cause of the problem. Home care helps to relieve the pressure on the shoulder and reduce the pain while healing progresses.
Step 1
Apply ice to the shoulder immediately after the injury. Leave the ice in place for 20 minutes. Reapply the ice three or four times a day over the next two days. Icing reduces the swelling that causes the pinching.
Step 2
Rest for at least 48 hours. Try to keep the shoulder as still as possible and avoid any lifting. Immobilizing the affected shoulder is not always necessary; some movement may be beneficial. Your doctor can advise you if a sling will be helpful.
Step 3
Exercise the shoulder to rehabilitate it once your doctor gives you the okay. Range-of-motion exercises help to loosen the shoulder and prevent freezing. For example, bend over at the waist and then draw medium-sized circles with your elbow, moving both clockwise and counterclockwise.
Step 4
Take a nonsteroidal anti-inflammatory such as ibuprofen or naproxen for pain. These over-the-counter medications also help reduce swelling.
Tips and Warnings
- Tendonitis may be a secondary problem to a more complex shoulder injury, such as bursitis. Icing after your workout may prevent further tendon damage.
- Stop exercising if you experience any shoulder pain.
Things You'll Need
- Ice
