Tendons are the tissues that connect your muscles to your bones throughout your body. When they become inflamed or irritated, you may feel tenderness and pain known as tendonitis, which most frequently appears around the joints we use most often, such as the wrists, elbows, shoulders, heels, and knees, according to Mayo Clinic.
“Tendonitis can be caused by harsh or violent strain on a tendon, or when someone moves their body in a way that it’s not used to,” says Brynna Connor, MD, a family medicine physician based in Austin, Texas. “Common activities that cause tendonitis include sports, gardening, remodeling your home, cleaning, and repetitive movements.”
If you have tendonitis, check in with your healthcare provider to rule out other, more serious injuries that may require medical attention. From there, a number of over-the-counter tendonitis treatments may help ease your pain and discomfort as the tendons heal.
1. Oral Anti-Inflammatory Medications
To help alleviate the soreness that often accompanies tendonitis, consider short-term use of nonsteroidal anti-inflammatory drugs (NSAIDs), says Joan Rubinger, PhD, a nurse practitioner, certified strength and conditioning coach, and founder of All Pro Sports Medicine. These medications aim to reduce inflammation and related symptoms by neutralizing the inflammatory response in the body, according to Cleveland Clinic.
Ibuprofen (Advil, Motrin), aspirin (Bayer), and naproxen (Aleve) are common NSAIDs that are readily available over the counter, according to Yale Medicine, and can help soothe tendonitis inflammation. Note that acetaminophen (Tylenol) isn’t an NSAID; it addresses pain but not inflammation.
Always consult your doctor before adding medication to your routine, and follow instructions on product labels carefully.
2. Anti-Inflammatory Topicals
Applying certain anti-inflammatory topical creams, gels, and ointments to affected joints can provide near-instant relief when you have tendonitis. According to Cleveland Clinic, these products feature active ingredients such as diclofenac (Voltaren), menthol (Bengay, Icy Hot), and capsaicin (Capzasin, Zostrix).
Diclofenac in particular is a highly effective topical treatment that used to only be available with a prescription, but now it’s available over the counter, says Arianne Missimer, DPT, CSCS, physical therapist and founder of The Movement Paradigm based in Pennsylvania. “This nonsteroidal anti-inflammatory gel has been clinically proven to reduce pain associated with acute inflammatory conditions such as tendonitis,” she says.
Similar to oral anti-inflammatory drugs, it’s important to check with your doctor before using these topicals for any length of time. Follow instructions on the product labels carefully to ensure safe dosage.
3. Cold Therapy
Because tendonitis is caused by inflammation and often results in swelling, icing the affected area within the first few weeks of injury can help treat your pain and assist in the healing process, according to the Hospital for Special Surgery. For the most effective relief, alternate between icing the affected area for 10 to 15 minutes and removing the ice for the same amount of time several times throughout the day, says Dr. Connor.
For tendonitis specifically, Connor likes large, reusable ice packs with cloth coverings, because they’re comfortable, they prevent ice burns on the skin, and they’re much easier to wrap around awkward areas like the knees and shoulders.
Older tendon injuries are better treated with heat once swelling has dissipated and you’re more so navigating stiffness in the affected joint, according to the Hospital for Special Surgery.
4. Compression Therapy
Compression therapy — delivered via reusable joint wraps, sleeves, and braces — may also be helpful for tendonitis, according to Mayo Clinic, as these products limit swelling while stabilizing the affected joint, preventing movement that can further aggravate the injury and prevent healing, says Connor.
“While you have swelling, you can use these compression methods, but never wrap too tightly,” she says. “You don’t want to see any skin discoloration, because that indicates restriction of blood flow, which can be dangerous and also slows healing.”
5. Red Light Therapy
Missimer highlights red light therapy as one of the trendier ways to reduce inflammation after intense workouts or in acute injuries such as tendonitis. “Elite athletes, trainers, and biohackers are big fans of this safe and effective rehabilitation and recovery technique,” she says.
You can book red light therapy sessions at wellness clinics or purchase smaller, at-home devices to do it yourself. Consistency is key with red light therapy, according to Missimer, who says you’ll see the best results if you use these devices for 15 minutes daily.
6. Epsom Salt Soaks
Nothing beats rest when it comes to treating tendonitis, says Connor, as it’s essential for allowing swelling to decrease and healing to occur. One ritual that may feel particularly soothing is taking a warm bath. The warm tub helps you relax, and floating takes pressure off the joints in your body.
To boost the benefits of a bath, Missimer suggests tossing in Epsom salts, which contain a high concentration of muscle-soothing magnesium, according to Cleveland Clinic. “This mineral supports lymphatic circulation and has natural anti-inflammatory properties,” she says.
When to See a Doctor
The severity of tendon inflammation or injury can vary significantly. While over-the-counter treatments can be helpful in most cases, sometimes they aren’t enough, says Robert Parisien, MD, an orthopedic sports medicine surgeon at Mount Sinai Health System in New York City and the team physician for the U.S. ski & snowboard and fencing teams.
When such treatments aren’t working or may not be enough, Dr. Parisien says a physical examination may reveal:
- Bony spurs at the tendon-bone junction
- Decreased range of motion secondary to pain
- Focal swelling and thickening of the tendon
- Pain with direct palpation at the involved site
- Reproducible pain with attempted activation of the tendon against resistance
If your pain isn’t going away or changing within a few weeks of using these over-the-counter treatments, don’t hesitate to book an appointment with your physician.
Read the full article here
