If you are someone who frequently engages in physical activities, you are likely familiar with the unpleasant sensation of tendinitis. Tendinitis is a condition that results from inflammation or irritation of a tendon, usually caused by repetitive movements or overuse of the affected area. While tendinitis Portland can be a frustrating setback, there are several ways to treat the condition and return to doing what you love. Here are effective ways to treat tendinitis:
Rest
Resting the affected area is one of the most important things you can do for tendonitis. Avoid any activities that cause pain or discomfort in the affected tendon. Depending on the severity of your tendinitis, this may mean taking a break from your regular exercise routine or even from work if your job requires repetitive movements that aggravate your condition.
Resting your tendon gives it time to heal and recover from the inflammation causing your pain. It is important to note that rest does not mean complete inactivity. Gentle stretching and low-impact exercises help speed healing by increasing blood flow to the affected area.
Stretching and strengthening exercises
Stretching and strengthening exercises can help to prevent tendinitis from recurring and can also help to reduce pain and inflammation. Stretching can help to improve flexibility and reduce tension in the affected tendon, while strengthening exercises can help to build up the muscles around the tendon, providing additional support. However, it is important to start slowly and gradually increase the intensity of your exercises to avoid further injury.
Use ice
Placing ice on the affected region can help to ease soreness and reduce tendinitis pain. Apply an ice pack or a bag of frozen vegetables to the afflicted region numerous times during the day for fifteen to twenty minutes at a time.
Be careful not to apply ice directly to your skin, which can cause damage. Instead, wrap the ice pack or bag of frozen vegetables in a towel or cloth before applying it to your skin.
Massage
Massage can be a helpful way to alleviate pain and promote healing in the affected tendon. You can use your hands to massage the area around the tendon gently, or you can seek out a professional massage therapist who specializes in treating tendinitis.
Massage boosts blood flow to the injured area which aids in the healing process and reduces inflammation. It can also help break up any scar tissue contributing to your pain and discomfort.
Take pain relief medications
Over-the-counter pain relief medications, such as ibuprofen or acetaminophen, can help to relieve pain and reduce inflammation associated with tendonitis. However, it is important to use these medications as directed and to consult with your doctor before taking them, especially if you have any underlying health conditions or are taking other medications.
Physical therapy
Physical therapy can effectively treat tendinitis, particularly if your tendinitis is severe or chronic. A physical therapist can help you to develop a customized treatment plan that includes stretching, strengthening exercises, and other therapeutic techniques, such as massage or ultrasound therapy. They can also guide how to modify your activities to avoid aggravating your tendinitis and how to use proper form to prevent further injury.
Call Sports Health Northwest to book your appointment for treatment of tendinitis.
