A frequent complaint of athletes, tendinitis is a painful condition that results from the overuse of a specific tendon. "Tennis elbow" is a well-known term for tendinitis that strikes the elbows of tennis players, who experience repetitive impact to their elbows from tennis strokes. However, tendinitis may strike any frequently used tendon in the body. In addition to sports, repetitive work-related movements, such as reaching, typing or squatting may result in tendinitis. After an initial diagnosis, you may use home remedies to supplement your doctor's treatment plan.
Immediate Relief
The "Gale Encyclopedia of Alternative Medicine" suggests icing the injured tendon as soon as possible to reduce inflammation and pain. Use an ice bag if one is handy or wrap an ice cube in a paper towel or a thin cloth. The "Gale Encyclopedia of Alternative Medicine" advises that you may place the ice directly on the skin and use the cube in a massaging motion for relief, but do not apply the ice longer than five minutes at a time to reduce the risk of frostbite to the skin.
Compression
As the overused tendon swells, pain and stiffness increases. In addition to icing the area, you may wrap it with elastic bandages to prevent inflammation. The bandages offer support during physical activity and immediately afterward, when the tendon is most likely to swell. Remove the bandages after 24 hours to allow your body's natural circulation to assist in healing. Neoprene-type compression supports, when worn during physical activity, may also reduce the inflammation to the tendon.
Rest and Elevate
Take a break and raise the affected tendon higher than the level of your heart. The Mayo Clinic suggests stopping the offending activity when the tendon becomes sore. Continuing to work or play may cause additional damage. By elevating the area, it may swell less, resulting in less pain and stiffness.
Friction and Stretching
The "Gale Encyclopedia of Alternative Medicine" recommends using a friction massage to increase circulation to a tendon after the initial pain and swelling subside. Rubbing with your hands back and forth vigorously over the tendon will increase surface heat and circulation. To minimize further injury to the tendon, use gently stretching exercises before, during and after playing your sport or doing repetitive work that affects the tendon.
References
- Mayo Clinic
- "Gale Encyclopedia of Alternative Medicine;" Jacqueline L. Longe; 2005
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