Tendinitis - What It Is and How to Prevent It!

Written by Kevin McVay


Our team of professional massage therapists are here to help - we understand the treatment and the condition.

Tendinitis, also known as tendonitis, is inflammation or irritation of a tendon – the thick fibrous cords that attach muscle to bone.  

The condition causes pain and tenderness just outside a joint.  It is normally linked to an acute injury with inflammation.  It often affects the shoulders, elbow, wrist, finger, thigh, and other parts of the body.

Common names for various tendinitis problems are:

  • Tennis elbow 
  • Golfer's elbow
  • Pitcher's elbow
  • Swimmer's shoulder
  • Jumper's knee
Signs and symptoms of tendinitis tend to occur at the point where a tendon attaches to a bone and typically include: Pain often described as a dull ache, especially when moving the affected limb or joint, tenderness and mild swelling.  Although tendinitis can be caused by a sudden injury, the condition is much more likely to stem from the repetition of a particular movement over time.  Most people develop tendinitis because their jobs or hobbies involve repetitive motions, which put stress on the tendons.

To help reduce the chance of developing tendinitis -       

  • Ease up.  Avoid activities that place excessive stress on your tendons, especially for prolonged periods.  If you notice pain during a particular exercise, stop and rest. 
  • Mix it up.  If one exercise or activity causes you a, persistent pain, try something else.  Cross-training can help you mix up an impact-loading exercise, such as running, with lower impact exercise, such as biking or swimming 
  • Improve your technique.  If your technique in an activity or exercise is flawed, you could be setting yourself up for problems with your tendons.  Consider taking lessons or getting professional instructions when starting a new sport or using exercise equipment 
  • Stretch.  Take time after exercise to stretch to maximize the range of motion of your joints.  This can help to minimize repetitive trauma on tight tissues.  The best time to stretch is after exercise, whey your muscles are warmed up. 
  • Use proper workplace ergonomics.  If possible, get an ergonomic assessment of your workspace and adjust your chair, keyboard and desktop as recommended for your height, arm                                                                                                                                                                                                           length and usual tasks.  This will help protect all your joints and tendons from excessive stress    

Prepare your muscles to play.  Strengthening muscles used in your activity or sport can help them better withstand stress and load. RICE treatment for pain relief:  

REST the joint.  

Apply ICE packs.  

COMPRESS the area with an elastic bandage to ease soreness and inflammation. 

Keep the join ELEVATED.  

Hold each stretch for 20-30 seconds and repeat 3-5 times.

Tendinitis Exercises:  

Pick a few exercises and stretches to do each day.  Make sure to do each exercise 2-3 times per week and 8-12 reps

Tri-Covery Professionals 

Our team is dedicated to identifying each client's unique challenges and developing a treatment plan. Our team of highly credentialed therapists are well versed in not only Plantar Fasciitis but other pain based massage treatments.  Please contact our office today, or visit our online scheduling tool to start your personal treatment. 

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