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17 Nov 2024Playing a game when you’re in pain is pointless. Tendonitis pain is typically a dull ache that impacts your mobility and stamina. Why let down your team or friends by not being able to give a game or practice a full 100%?
Tendonitis may be common, but it’s also something you can prevent. Discover what causes tendonitis and how to play at your best by making sure your joints and muscles are ready for whatever you’re about to do. Whether it’s running a marathon, playing football, or scrimmaging with friends, Premium Sports & Orthopedics is here to help.
Tendonitis Explained
Your tendons connect muscles within your body to your bones. Sometimes, the fibrous tissue that makes up a tendon becomes inflamed. That inflammation causes pain and swelling. Most cases of tendonitis impact the hells, knees, shoulders, elbows, and wrists. These four common sports injuries are forms of tendonitis.
- Achilles tendonitis
- Golfer’s elbow
- Patellar tendinitis
- Tennis elbow
The pain is usually dull and constant. It’s worse when moving the affected area. If you have golfer’s elbow, you’ll notice the pain more when bending your elbow or swinging a club. If you have Achilles tendonitis, your gait and ability to walk comfortably are impacted.
The reality is that any tendon can become inflamed, and it’s often tied to overuse. It may occur with a sudden injury, but repetitive use of a joint is the most common cause. Your tendonitis risk also increases if you are not moving correctly. The joints and muscles must move correctly during a warm-up to prevent injury.
Other issues that increase the risk of tendonitis include chronic health conditions like diabetes, the use of corticosteroids, and other medications, such as cancer drugs. Shoes that don’t support your ankles and body weight, poor posture, and failure to warm up before a practice or game all increase the risk of tendonitis.
Common Treatments for Tendonitis
After a doctor diagnoses tendonitis, you need to follow medical instructions. Often, rest and the use of over-the-counter pain relievers known as NSAIDs (nonsteroidal anti-inflammatory drugs) do a lot to ease the pain and decrease inflammation and swelling. These OTC medications include aspirin, ibuprofen (Advil and Motrin), and naproxen sodium (Aleve). Tylenol (acetaminophen) helps with pain. You can also use ice packs to ease pain and swelling.
If that’s not helping, injections of steroids around the tendon are helpful, but they’re short-term solutions. The injections are not good for long-term use as they can increase the risk of a torn tendon.
Biological based treatments are a newer, safer option. A small amount of your blood is drawn in a medical setting and placed in a centrifuge. In that machine, the blood spins at a rapid pace, which forces the separation of platelets and other components of your blood. The platelets are withdrawn for reinjection into the tendon. An ultrasound may be used to correctly position the needle. Platelet-rich plasma (PRP) injections are a promising treatment. The injections have proven useful in treating tendonitis as the plasma seems to help stimulate healing while reducing inflammation and pain.
One of the reasons experts in sports and orthopedics recommend Biological based treatments is that the risks are small compared to the use of steroids. Risks are low, and one of the most common is lightheadedness after the blood draw. As long as you eat and are well-hydrated before that step, it’s not likely to happen. Other common symptoms are bruising and pain at the injection site, just as you may experience after a yearly flu shot.
When other treatments fail, surgical intervention may be necessary. Surgery is also recommended if a tendon tears completely from the bone. If you do need surgery, expect a recovery time of up to three months. You may wear a cast or splint for some of the recovery to limit movement. Once you can, work with a physical therapist to slowly build up muscle strength. You also want to learn the right movements and posture to prevent additional damage.
Prevention Is Best
What’s best to prevent tendonitis is to listen to your body. If you’re exercising, practicing, or in a game and experiencing a lot of pain. Stop and take a break. Switch to a different form of exercise for a while and give the tendons that have been overworked a chance to recover.
For example, jogging is causing a lot of ankle pain, especially around your Achilles tendon. Stop jogging for a few days. Swim laps or use an exercise bike instead. It’s best to mix up activities to ensure every muscle and joint receives attention.
When you’re not playing or practicing, do you spend hours behind a desk where you don’t move around a lot? Make sure you’re taking breaks regularly to stretch. Sit properly at a desk and make sure you have lumbar support. Ensure your chair and keyboard are positioned correctly. Posture goes a long way in helping prevent tendon injuries.
Jobs or sports that have you standing for hours on hard concrete are also hard on the joints and muscles. Protect your tendons and joints by having proper footwear. When you can, sit down to take some of the weight off your joints.
Know your limits. If you’ve just spent a season away from a sport and weren’t meticulous about daily exercise routines, you won’t be ready to dive back into a full game or practice. Take the time to get back in shape and make sure to warm up before every game or practice. You need to get your heart rate up and muscles fired up and ready for movement. After a game, don’t stop suddenly. Take time to cool down by slowing your body with a slower walk around a field or court. Get your heart rate back down slowly rather than abruptly.
Arrange an appointment with a sports and orthopedic specialist. If you’re overweight, it puts extra stress on your joints and muscles. Entering into a doctor-monitored weight loss program and working with a physical therapist who evaluates your movements and helps you learn the correct postures and exercises help prevent tendonitis.
Muscle strengthening exercises are also important. If muscles are strong, tendons don’t strain to help keep muscles in place. It does a lot to prevent the fibers from stretching too much and becoming damaged.
If you’re recovering from a sports injury and don’t want to reinjure yourself, work with a specialist and ensure your return to sports and outdoor activities isn’t hampered by tendonitis or new sports injuries. Premium Sports & Orthopedics has openings and can help you get on your way to playing sports safely and without pain or injuries.
