Tips for Tendonitis Pain Relief at Home
Tendonitis is a common condition that can cause pain and discomfort in the foot, leg, knee, elbow, shoulder, or wrist. It occurs when the tendons become inflamed due to overuse or injury. Symptoms of tendonitis include pain at rest and during movement and tenderness in the affected area.
In this article, we will discuss how to treat tendonitis and how to prevent it from occurring in the first place. We will also look at who should avoid wearing compression socks and review some of their potential benefits. Ultimately our goal is to provide comprehensive information on managing your tendonitis so you can get back to doing what you love!
How to Treat Tendonitis
Tendonitis treatment may vary, depending on the type and severity of the condition. For example, treatment of tendonitis of the wrist typically includes RICE (rest, ice, compression and elevation) and physical therapy.
Generally speaking, treatment involves rest and over-the-counter anti-inflammatory medications such as ibuprofen to reduce pain and swelling. Physical therapy may also be recommended to help strengthen the affected muscles and tendons, as well as improve their range of motion.
Other treatment options include using topical treatments such as creams and gels, stretching exercises that focus on the area of injury, and wearing compression garments such as socks or knee sleeves.
Here are a few examples of how to treat and relieve tendonitis in common areas that they may affect:
- Foot Tendonitis: Rest and ice are the primary treatments. Additional treatment options include physical therapy exercises such as stretching, strengthening and range of motion exercises. Wearing supportive shoes and a foot brace, as well as taking OTC anti-inflammatory medications, can also help relieve pain and swelling.
- Leg Tendonitis: Rest, ice and over-the-counter medications can help reduce pain and swelling. Stretching exercises, physical therapy and wearing a knee sleeve or brace may also be recommended.
- Shoulder Tendonitis: Shoulder tendonitis is the worst! Here is how to treat tendonitis in the shoulder: Rest and ice are important, as well as over-the-counter medications. Physical therapy exercises for the shoulder may help improve the range of motion and reduce pain. A supportive brace or sling can also be helpful in relieving symptoms.
- Knee Tendonitis: Rest, ice and OTC medications are the primary treatments for this condition. Physical therapy is also vital to help strengthen the affected muscles and tendons, as well as improve their range of motion. Wearing a knee sleeve or brace and taking part in low-impact activities may also help reduce pain and swelling.
Types of Tendonitis
Tendonitis can affect any tendon in the body but is most commonly seen in the foot, leg, knee, elbow, shoulder, and wrist. There are several types of tendonitis, including:
- Plantar tendonitis: This type of tendonitis is a combination of two different, chronic foot conditions: Achilles tendonitis and plantar fasciitis. It causes heel pain and inflammation in the sole of the foot.
- De Quervain tenosynovitis: This type of tendonitis affects the area around the thumb. With this type, you will likely feel pain when you make a fist, grasp objects or turn your wrist,
- Rotator cuff tendinitis: This one inflames the rotator cuff muscles that stabilize and move your shoulder joint
- Elbow tendonitis: This form of tendonitis causes inflammation of either the inner or outer side of the elbow. It is caused by overusing the muscles and tendons in the forearm, usually due to activities like golfing or tennis.
- Jumper's knee (Patellar Tendonitis): Jumper's knee affects the kneecap and can be caused by repetitive stress to the knee from activities like running, jumping, and volleyball. The inflammation from this condition manifests at the front of the knee joint.
- Achilles tendonitis: This type of tendonitis affects the ankle area and is often caused by overexertion or running on hard surfaces.
- Swimmer's shoulder: Swimmer's shoulder is a form of tendonitis that affects the shoulder. It is caused by the repetitive motion of swimming strokes and can be very painful and debilitating if left untreated.
- Tendonitis of the wrist: Tendonitis of the wrist is caused by overuse of the muscles and tendons in the forearm. Wrist tendonitis pain includes pain and tenderness near the base of the thumb or palm side of the wrist.
- Quadriceps tendonitis: This type of tendonitis affects the quadriceps muscle located at the front of the thigh. It is caused by repetitive activities such as running, jumping or biking. Quadriceps tendonitis pain is typically felt at the front of the knee.
- Peroneal tendonitis: This type is rare, and it typically affects athletes who are longer-distance walkers and runners. Peroneal tendonitis pain can be described as pain that radiates on the foot's exterior and goes up the outside of the lower leg when running or walking.
How Long Does Tendonitis Take to Heal?
The amount of time it takes for tendonitis to heal depends on the severity of the condition and the treatment used. It can also depend on the area the tendonitis is located and how long it has been present. Typically, mild cases of tendonitis can take up to a few weeks or months to heal, whereas more severe cases can take more extended periods of time.
Will Tendonitis Heal on its Own?
Tendonitis can heal on its own if the affected area is rested and given enough time to recover. However, in some cases, treatment may be necessary. For instance, plantar tendonitis is notorious for recurring and taking a long time to heal. The condition may require stretches, physical therapy or orthotics to assist in the recovery process. Some severe cases may require surgery, although the surgery isn’t always a success.
Symptoms of tendonitis often occur where tendons are attached to bones. These symptoms present as pain and tenderness in the affected area, especially during activities that involve repetitive motions or strain. Other symptoms can include swelling, stiffness, warmth around the tendon, and difficulty moving the joint.
Tendonitis pain at night is common, especially in cases of it being in the shoulder. The pain can make it difficult to fall asleep and stay asleep.
More importantly, if left untreated, tendonitis can worsen and become chronic, leading to greater pain and decreased mobility.
Tendon inflammation that is long-lasting is known as Tendinosis. It is a chronic condition where damage occurs in the tendon due to repetitive stress. Tendinosis can eventually cause tendon tears. Symptoms of tendinosis include pain, tenderness, swelling, and stiffness in the affected area.
With tendinosis, the torn tendon might require surgery. For that reason and more, it is essential to get prompt medical attention when dealing with chronic tendonitis.
Preventing Tendonitis and Tendinosis
Tendonitis can be prevented by taking steps to reduce stress on the affected tendons. These can include:
- Stretching and strengthening exercises that help maintain flexibility in the affected area. <-an internal link to the stretches we just wrote about for TE can go here.
- Avoiding activities that involve repetitive motions or strain on the tendon.
- Wearing proper footwear for your activity and avoiding excessive running on hard surfaces.
- Ease up. Take regular breaks from activities to avoid overexerting the tendon.
- Mix it up. Alternate between activities to avoid overworking the same area.
- Maintaining a healthy diet that includes plenty of vitamins and minerals to boost muscle strength.
- Avoiding extreme cold or heat in the affected area.
- Talking to your doctor about a treatment plan that is right for you.
- Wearing compression socks and knee sleeves.
The Benefits of Wearing Infrared Compression Socks and Knee Sleeves
Wearing compression socks and knee sleeves, include improved blood circulation, increased oxygen delivery to the tendon and joint, minimized swelling caused by inflammation, and tendonitis pain relief. Also, when the Infrared Technology in TRUEENERGY® Mild Compression Socks combines with your body’s natural heat, it forms infrared energy to help speed up healing and tissue regeneration. Try a pair of TRUEENERGY® Mild Compression Socks to experience the benefits for yourself.
Who Should Avoid Wearing Compression Socks?
Although compression socks offer a range of benefits for those dealing with tendonitis, some people should avoid wearing them. These include pregnant women and people with circulatory problems, like those caused by diabetes or varicose veins. Also, if you have any open sores on your feet, do not wear compression socks until they have healed completely.
Experience the Comfort and Relief Only TRUEENERGY® Can Provide
Tendonitis can be a painful and debilitating condition that requires immediate attention and treatment. TRUEENERGY® Mild Compression Socks can provide comfort and relief while your tendonitis is healing. With infrared energy to help speed up tissue regeneration and mild compression for improved blood circulation, TRUEENERGY® will get you back on your feet in no time.