What is Tendonitis? Everything You Need to Know for Long-Term Recovery and Prevention

Woman With Tendonitis Pain

That Nagging Pain That Won’t Go Away - Let's Talk About Tendonitis

Tendonitis is what happens when your tendons (those strong little cords that connect muscle to bone) become irritated or inflamed. It usually sneaks up on you after doing the same movement too often. Ever feel your elbow throb after a tennis match or your knees ache after a hike? That could be tendonitis.

But here’s the thing: It’s not just athletes who have to deal with it. Anyone who types all day, plays an instrument, or lifts things repeatedly can end up with tendon issues. If left untreated, it can drag on, becoming a chronic issue that limits your mobility.

The good news? If you catch it early and know what to do, you can heal and even prevent it from coming back. Let’s dive into the details and get you back to doing what you love, pain-free.

What Causes Tendonitis?

Tendonitis usually shows up when you push your tendons too hard without giving them a break, whether on the tennis court, at the gym, or even at the office. But it can also strike suddenly after an awkward movement or injury.

Some of the most common reasons tendonitis flares ups include:

  • Repetitive Movements: Typing, painting, and even scrolling on your phone too much can put a strain on your tendons.
  • Poor Posture or Form: Ever started a workout without thinking about proper technique? Yeah, guilty! Poor form puts extra strain on tendons.
  • Sudden Bursts of Activity: Jumping into a weekend marathon after months on the couch (Bridge to Brisbane anyone?!) Your tendons need time to adjust to new levels of activity.
  • Getting Older: Aging naturally makes our tendons less elastic, which means they’re more prone to injury.
  • Underlying Health Issues: Diabetes, arthritis, or even certain antibiotics can weaken tendons, making them more likely to flare up.

Common Types of Tendonitis. And No, It’s Not Just for Athletes!

You might hear tendonitis referred to by different names depending on where it pops up in the body. Here are a few examples:

  • Achilles Tendonitis: This one targets the big tendon at the back of your ankle. It’s especially common in runners or anyone who’s into high-impact activities.
  • Tennis Elbow (Lateral Epicondylitis): Don’t let the name fool you - this isn’t just for tennis players. If you do a lot of wrist or arm movements (hello office worker!), you might be familiar with this pain on the outer part of your elbow.
  • Golfer’s Elbow (Medial Epicondylitis): Similar to tennis elbow, but this time the pain is on the inside of your elbow. It’s common among weightlifters, carpenters, and, of course, golfers.
  • Rotator Cuff Tendonitis: If your shoulder feels stiff or painful, especially during overhead movements (like painting or swimming), you might have rotator cuff tendonitis.
  • Patellar Tendonitis (Jumper’s Knee): This one tends to bother basketball and volleyball players, causing pain just below the kneecap.

Hot Tip: Recognise the signs early! If your pain lingers or gets worse with activity, it’s time to take action before things spiral into a chronic issue.

Symptoms of Tendonitis: What to Watch For

Not sure whether you’re dealing with tendonitis? Tendonitis typically starts with localised pain and tenderness in the affected area, which often worsens with movement. Common symptoms can include:

  • Swelling and Tenderness: The area might feel swollen, warm, or sore to the touch.
  • Limited Movement: You may notice stiffness or struggle with your usual range of motion.
  • Crackling Sensations: Sometimes, you’ll feel or hear a popping sound when moving the joint.
  • Weakness: The affected area might feel weak or unstable during use.
  • Warm to the Touch: The skin over affected area might feel inflamed or warm.

If these symptoms sound familiar, don’t brush them off! Rest, ice, and some good old TLC can go a long way, but if the pain persists it might be time to call in a physio.

Who’s Most at Risk for Tendonitis?

Some people are more prone to tendonitis than others. Let’s see if you fit the bill:

  • Older Adults: Tendons stiffen with age, making injuries more likely.
  • Athletes and Gym-Goers: Repetitive motions and overuse are the perfect recipe for tendon trouble.
  • Office Workers: Hours of typing or sitting with poor posture can lead to tendonitis in the wrists, shoulders, and neck.
  • Manual Laborers: Heavy lifting and awkward movements can strain tendons.
  • Chronic Illness Sufferers: If you have conditions like diabetes or rheumatoid arthritis, you’re more likely to experience tendon inflammation.

How to Prevent Tendonitis: Simple Tips for Staying Pain-Free​

Preventing tendonitis is easier than dealing with it after it shows up. Here are a few tips to keep your tendons in top shape:

  1. Warm Up Properly: Get those muscles moving with dynamic stretches before jumping into exercise.
  2. Strengthen Supporting Muscles: Build up the muscles around your tendons to help share the load.
  3. Use Good Form: Whether you’re at the gym or typing away at work, pay attention to your posture and technique.
  4. Take Breaks: Give your tendons time to recover, especially if you’re doing repetitive tasks.
  5. Invest in the Right Gear: Shoes with good support and ergonomic workstations can make all the difference.

When Should You See a Physiotherapist?

Sometimes, tendonitis clears up on its own with a little rest and care. But if the pain sticks around or gets worse, it’s a sign you need expert help. Here’s when to seek professional advice:

  • The pain hasn’t improved after a few days of rest.
  • You notice swelling or a loss of motion in the joint.
  • The tendon feels weak or unstable.

A physiotherapist can guide you through exercises and treatment techniques to speed up recovery and prevent future flare-ups.

Take Control of Your Recovery and Keep Moving

Tendonitis can be a pain…literally. But with the right approach, you can manage it and get back to doing the things you love. Whether you’re an athlete, office worker, or weekend warrior, knowing how to prevent and treat tendonitis is key to staying active and healthy.

If tendon pain is holding you back, don’t wait! Book an appointment with AHF Physiotherapy today and start your journey toward pain-free living.

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References:

  1. Almekinders, L. C., & Temple, J. D. (1998). Etiology, diagnosis, and treatment of tendonitis: an analysis of the literature. Medicine and science in sports and exercise, 30(8), 1183-1190.

  2. Girgis, B., & Duarte, J. A. (2020). Physical therapy for tendinopathy: An umbrella review of systematic reviews and meta-analyses. Physical Therapy in Sport, 46, 30-46.

  3. Wilson, J. J., & Best, T. M. (2005). Common overuse tendon problems: a review and recommendations for treatment. American family physician, 72(5), 811-818.

  4. Van der Vlist, A. C., Breda, S. J., Oei, E. H., Verhaar, J. A., & de Vos, R. J. (2019). Clinical risk factors for Achilles tendinopathy: a systematic review. British journal of sports medicine, 53(21), 1352-1361.

  5. Leong, H. T., Fu, S. C., He, X., Oh, J. H., Yamamoto, N., & Yung, S. H. P. (2019). Risk factors for rotator cuff tendinopathy: a systematic review and meta-analysis. Journal of rehabilitation medicine, 51(9), 627-637.

Woman With Tendonitis Pain

What Is Tendonitis?

What is Tendonitis? Everything You Need to Know for Long-Term Recovery and Prevention That Nagging Pain That Won’t Go Away...

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