Tendonitis
Tendonitis is the inflammation of a tendon. This occurs most often from chronic overuse, resulting in micro-damage to the tendon, which causes it to become inflamed. This condition can be brought about by both short-term overuse (for example: playing tennis, painting walls) and long-term overuse (example: tendonitis of the elbow from repetitive actions at work, such as repeatedly pulling a lever).
Tendonitis has different grades of severity, the most mild being pain after activity. The most severe grade results in continued and worsening pain while performing even your most basic every day activities like brushing your teeth.
Tendonitis can occur in any muscle, as all muscles have tendons, and therefore the potential to become inflamed. However, there are some areas that are more likely to be affected than others. The key areas to pay attention to are: shoulders, elbows, fingers, knees, and the backs of your heels.
An RMT can perform a variety of assessments to determine whether you have tendonitis, as well as methods to treat it. If you are unsure whether you have tendonitis, you can try stretching the affected muscle through its full range, palpating (touching) the area, and contracting (flexing) that muscle. If you experience resulting pain, it is possible that you have tendonitis.
If you suspect that you have tendonitis, the most important action you can take is to STOP the offending action. While this is much more difficult if your occupation requires repetitive movements, it is absolutely essential, lest the condition continue or worsen. If stopping the activity is impossible for you, make steps to modify your actions so that they result in less pain.
Upon returning to the activity which caused the tendonitis, do so slowly and for shorter durations. This will make you less likely to exacerbate your condition. Although rest is important initially, it is unlikely to resolve tendinopathy on its own. Typically, the pain will return when re-engaging in the offending actions. Interestingly, exercise has been shown to be one of the most beneficial methods of treatments. This is because exercise provides vital load stimulus that the tendon needs to become stronger. Of course, the loads you are used to putting on the tendon (say, with bodyweight like push-ups or the weight of a dumbbell) will likely be too much, too soon, so start light and allow your body to re-familiarize itself with the movements.
No two exercise programs for tendinopathy will be alike, so it is important to consult your RMT, physiotherapist or chiropractor to learn which movements are best for you.
In most cases, tendinopathy should not require surgery, or injections and it is best to avoid them. Instead, speak to educated professionals and follow the suggestions detailed above.
Maureen, RMT
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Source:
Vizniak, Dr. Nikita A. Evidence-Informed Massage Therapy. Vancouver, Professional Health Systems, Inc., 2022.
Disclaimer
None of the information provided on this website should be substituted for medical evaluation, diagnosis, or treatment from a licensed healthcare practitioner.