Tackling Tendonitis: What to Do When It Won’t Go Away

Understanding the Persistent Pain of Tendonitis

If you’re a young, active person, you’ve probably experienced some form of pain or discomfort during physical activities. But what happens when that pain doesn’t go away? You might be dealing with tendonitis, a common condition that can be frustrating and long-lasting if not properly addressed.

Tendonitis is the inflammation of a tendon, the thick, fibrous cord that connects muscle to bone. It can occur in various parts of the body, from your shoulders to your ankles, and it’s often caused by repetitive movements or sudden injuries. For young people who are active in sports, exercise, or even certain hobbies, tendonitis can be a real pain – literally!

Let’s dive into what tendonitis is, why it might stick around, and most importantly, what you can do about it when it seems like it just won’t go away.

The Basics of Tendonitis: What You Need to Know

What Exactly is Tendonitis?

Tendonitis occurs when a tendon becomes irritated or inflamed. This inflammation can cause pain, swelling, and difficulty moving the affected area. Common types of tendonitis include:

• Tennis elbow
• Golfer’s elbow
• Swimmer’s shoulder
• Jumper’s knee
• Achilles tendonitis

Why Does Tendonitis Happen?

Tendonitis often results from:

1. Repetitive motions (like swinging a tennis racket or typing)
2. Sudden increases in activity level
3. Poor posture or technique during activities
4. Direct injuries to tendons

For young people, tendonitis is often related to sports or physical activities. However, it can also occur from everyday activities, especially if you have poor posture or ergonomics.

When Tendonitis Overstays Its Welcome

Sometimes, tendonitis can be stubborn and refuse to go away. This persistent tendonitis can be frustrating and may interfere with your daily life, sports, or hobbies. But why does it stick around?

Reasons for Persistent Tendonitis

1. Continued Stress: If you keep using the affected tendon without proper rest, it can’t heal.
2. Inadequate Treatment: Sometimes, the initial treatment might not have been enough to fully address the problem.
3. Underlying Issues: There might be other factors contributing to the tendonitis, such as muscle imbalances or joint problems.
4. Chronic Tendonitis: In some cases, tendonitis can become chronic, leading to long-term changes in the tendon structure.
5. Lifestyle Factors: Poor nutrition, lack of sleep, or high stress levels can slow down healing.

Understanding why your tendonitis isn’t improving is the first step in finding a solution. Let’s explore what you can do when tendonitis seems to be sticking around longer than it should.

Tackling Persistent Tendonitis: Your Action Plan

1. Rest and Modify Activities

The first and most crucial step in dealing with persistent tendonitis is to give your body a chance to heal. This doesn’t mean you have to completely stop all activities, but you should:

• Reduce or avoid activities that cause pain
• Find alternative exercises that don’t stress the affected tendon
• Use proper form and technique in all activities
• Take regular breaks during repetitive tasks

Remember, pushing through the pain isn’t a sign of toughness – it’s a recipe for prolonged injury!

2. Ice and Heat Therapy

Applying ice and heat can help manage pain and promote healing:

• Use ice for 15-20 minutes at a time, especially after activity, to reduce inflammation
• Apply heat before activities to warm up the area and increase blood flow
• Alternate between ice and heat for best results

3. Stretching and Strengthening Exercises

Gentle stretching and strengthening exercises can help improve flexibility and support the affected area. However, it’s crucial to:

• Start slowly and gently
• Focus on proper form
• Stop if you experience pain
• Consult a physical therapist for a tailored exercise program

4. Proper Equipment and Ergonomics

Ensure you’re using the right equipment and maintaining good posture:

• Use properly fitted sports equipment
• Adjust your workspace for good ergonomics
• Wear supportive shoes appropriate for your activities

5. Nutrition and Hydration

Your body needs the right fuel to heal:

• Eat a balanced diet rich in anti-inflammatory foods
• Stay well-hydrated
• Consider supplements like vitamin C and collagen (after consulting with a healthcare provider)

6. Professional Treatment Options

If your tendonitis isn’t improving with self-care, it’s time to seek professional help. Treatment options may include:

• Physical therapy
• Massage therapy
• Acupuncture
• Ultrasound therapy
• Extracorporeal shock wave therapy (ESWT)

In some cases, your doctor might recommend:

• Corticosteroid injections
• Platelet-rich plasma (PRP) injections
• Surgery (in severe cases)

Remember, these treatments should be discussed with and administered by healthcare professionals.

Prevention: Keeping Tendonitis at Bay

Once you’ve tackled your tendonitis, you’ll want to prevent it from coming back. Here are some tips:

1. Warm-up properly: Always warm up before exercise or sports.
2. Gradually increase activity: Don’t suddenly ramp up your workout intensity or duration.
3. Cross-train: Mix up your activities to avoid overusing specific tendons.
4. Listen to your body: If you feel pain, take a break.
5. Maintain good posture: Whether you’re playing sports or sitting at a desk, good posture is crucial.
6. Stay flexible: Regular stretching can help prevent tendon issues.
7. Strengthen supporting muscles: A balanced strength training program can help protect your tendons.

When to Seek Medical Help

While many cases of tendonitis can be managed at home, there are times when you should see a doctor. Seek medical attention if:

• The pain is severe or suddenly worsens
• You can’t move the affected area
• The area is red, hot, or swollen
• You have a fever along with tendon pain
• The pain doesn’t improve after a few weeks of self-care

Living with and Beyond Tendonitis

Dealing with persistent tendonitis can be challenging, especially for young, active individuals. It might mean temporarily stepping back from a sport you love or adjusting your daily routines. However, with patience, proper care, and the right approach, you can overcome tendonitis and return to your activities.

Remember, healing takes time. It’s not just about getting rid of the pain – it’s about addressing the root cause and making changes to prevent future problems. This might involve improving your technique in sports, adjusting your workspace ergonomics, or being more mindful of your body’s signals.

“The greatest wealth is health.” – Virgil

This ancient quote holds true, especially when dealing with conditions like tendonitis. Your health and well-being should always be your top priority. By taking care of your body now, you’re investing in a future of continued activity and enjoyment of the things you love.

Conclusion: Your Path Forward

Persistent tendonitis can be frustrating, but it’s not insurmountable. By understanding the condition, taking appropriate steps to manage it, and being patient with your body’s healing process, you can overcome this challenge.

Remember these key points:

1. Rest and modify activities to give your body a chance to heal
2. Use a combination of self-care techniques like ice, heat, and gentle exercises
3. Pay attention to your equipment, posture, and technique
4. Fuel your body with proper nutrition and hydration
5. Seek professional help if the condition doesn’t improve
6. Focus on prevention once you’ve recovered

Dealing with tendonitis is a journey, and everyone’s path is different. Be kind to yourself, celebrate small improvements, and don’t hesitate to ask for help when you need it. With persistence and the right approach, you can tackle tendonitis and get back to doing what you love – pain-free!