If you’re an athlete, you’ve probably heard of tendonitis. Whether you’re a runner, tennis player, or just someone who loves to stay active, tendonitis can sideline you and keep you from performing at your best. At Durham Orthopedic & Sports Injury Clinic, we understand how frustrating it can be to deal with tendonitis, and we want to help you get back to what you love.
What is Tendonitis?
Tendonitis occurs when a tendon (the tissue that connects your muscles to bones) becomes irritated or inflamed. It usually happens when you overuse or strain a tendon, especially in areas that get a lot of use during sports – like the shoulder, elbow, knee, or achilles. You may notice pain, swelling, or stiffness in the affected area.
Some common types of tendonitis in athletes include:
- Tennis Elbow (Lateral Epicondylitis)
- Golfer’s Elbow (Medial Epicondylitis)
- Achilles Tendonitis
- Patellar Tendonitis (Jumper’s Knee)
- Rotator Cuff Tendonitis
Why Does Tendonitis Happen?
Tendonitis occurs because of repetitive movements – things like throwing, running, or jumping. It can also occur if your form is off or you push yourself too hard without proper recovery. Other common causes include:
- Overuse: from doing the same movement repeatedly
- Bad technique: when exercising or playing sports
- Jumping into intense training: too quickly
- Not getting enough rest: between workouts or activities
How Can Physiotherapy Help?
If you’re dealing with tendonitis, physiotherapy is one of the best ways to treat it and get you back in the game faster. At Durham Orthopedic & Sports Injury Clinic, we use a variety of techniques to help with recovery:
1. Rest and Ice
First things first you have to give your tendon some time to heal. Rest and ice therapy help reduce swelling and manage pain. Ice your injury for 15-20 minutes a few times a day during the first 48 hours after you notice symptoms.
2. Stretching and Strengthening Exercises
Once the pain starts to calm down, it’s time to focus on rehabilitation. We design custom programs that combine stretching to improve flexibility and strengthening exercises to support the muscles around the tendon. This helps prevent future injuries and speeds up the healing process.
3. Manual Therapy
We also use hands on treatments like manual therapy or myofascial release to help relax tight muscles and improve circulation in the affected area. This can reduce pain and stiffness, helping you recover more quickly.
4. Eccentric Strengthening
This method targets strengthening exercises where you lengthen the tendon while it’s under load. It’s effective for tendonitis and helps the tendon better handle stress.
5. Ultrasound Therapy
Ultrasound therapy uses sound waves to promote healing in the tendon. It helps improve blood flow, which is key to getting that tendon back to normal.
6. Bracing and Support
Sometimes we’ll recommend using braces or supports to take some pressure off the tendon, giving it the stability it needs to heal.
How to Prevent Tendonitis
The best way to deal with tendonitis is to not get it in the first place. Here are a few tips to help you avoid it:
1. Warm-Up and Cool Down
A proper warm-up gets your muscles ready for action, while cooling down helps reduce tightness and keeps your muscles and tendons flexible.
2. Make Sure Your Technique Is On Point
Bad form can lead to injury. Whether you’re lifting weights or running, proper technique is key. If you’re unsure about your form, consider getting a coach or physiotherapist to help you fine tune it.
3. Gradually Increase Your Intensity
Don’t jump into intense training too quickly. Gradually increase your workout intensity so your tendons have time to adjust.
4. Cross-Train
Mix up your routine. Doing different activities reduces the strain on any one tendon and gives it time to recover.
5. Rest and Recover
Rest is crucial. Don’t skip your rest days or skimp on sleep. Giving your body time to recover is one of the best ways to prevent tendonitis.
When Should You Seek Physiotherapy?
If you have persistent pain, swelling, or stiffness in a tendon, it’s best to get treatment sooner rather than later. The earlier you address tendonitis, the easier it is to manage and recover from. At Durham Orthopedic & Sports Injury Clinic, we’re here to help you recover quickly and safely so you can get back to your sport without the risk of long term injury. Contact us today!
