Tendinitis: Practical Guide to Pain, Recovery, and Prevention

Got a nagging ache where a tendon meets a joint? That’s often tendinitis — inflamed tendon tissue from overuse or sudden strain. It hurts, limits movement, and shows up in the shoulder, elbow, wrist, knee, or heel. The good news: most cases improve with simple steps you can start today.

Quick relief and treatment options

At first, reduce the activity that caused the pain. Rest the tendon, but don’t immobilize it for weeks. Use ice for 10–15 minutes after activity to cut pain and swelling. Over-the-counter anti-inflammatory meds like ibuprofen can help for a short period; follow the dose on the label or ask a pharmacist if you’re unsure.

Start gentle range-of-motion and stretching once severe pain eases. A basic rule: if an exercise increases pain sharply, stop. Eccentric strengthening — slowly lowering a weight or resisting motion — often helps tendons heal stronger over weeks. Physical therapy can give a tailored plan and guide progress safely.

If pain doesn’t improve after 2–6 weeks of conservative care, see a clinician. They may suggest a cortisone injection for short-term relief or platelet-rich plasma (PRP) in specific cases. Infections or complete tendon tears are rarer but need urgent care, so watch for rapidly worsening pain, fever, or sudden loss of motion.

When to see a doctor and what to expect

Book medical help if pain is severe, limits normal use, or lasts more than a few weeks despite rest and simple home care. Your doctor or physiotherapist will ask about activities, check strength and range of motion, and may order an ultrasound or MRI if they suspect a tear. Treatment may include a structured rehab program, custom splints, or injections. Surgery is uncommon and usually a last step.

Simple changes often prevent recurrence. Swap high-impact moves for low-impact options, break long repetitive tasks with short breaks, and adjust your workspace or technique. For runners, check shoes, cadence, and training load. For desk workers, make sure your chair, keyboard, and mouse don’t force awkward wrist or shoulder positions.

Practical tips you can use today: ice after activity, do gentle stretching, try controlled eccentric exercises, use pain meds only as needed, and pace your return to full effort. Track progress — if you’re not better in a month or symptoms get worse, get checked. Fixing the movement or load that caused the problem is the real key to staying pain-free.

Need quick exercise examples or a template rehab plan? Talk to a physiotherapist — they’ll show the right moves and protect your tendon while you rebuild strength.