Treating and Managing Tendonitis with Physiotherapy: A Comprehensive Guide
Introduction
Tendonitis, also known as tendinopathy, is a condition characterized by inflammation or irritation of a tendon, the thick fibrous cords that connect muscles to bones. Tendonitis can occur in various parts of the body, including the shoulder, elbow, knee, and ankle, and it often causes pain, swelling, and decreased mobility. At Surge Wellness in Surrey, BC, we specialize in the treatment and management of tendonitis through physiotherapy. In this blog post, we will explore the different types of tendonitis, the role of physiotherapy in treating the condition, and the strategies for managing tendonitis long-term.
What is Tendonitis?
Tendonitis occurs when a tendon becomes irritated or inflamed due to overuse, improper movement, or injury. This condition can result in pain, swelling, and restricted motion. The most common types of tendonitis include:
1. Rotator Cuff Tendonitis (Shoulder)
This condition affects the tendons of the rotator cuff muscles in the shoulder. It is often caused by repetitive overhead movements or activities that strain the shoulder.
2. Tennis Elbow (Lateral Epicondylitis) (Elbow)
Tennis elbow occurs when the tendons on the outside of the elbow become irritated, typically due to repetitive arm and wrist motions.
3. Patellar Tendonitis (Knee)
Also known as "jumper's knee," this type of tendonitis involves the tendon that connects the kneecap to the shinbone. It is common in athletes who participate in jumping sports.
4. Achilles Tendonitis (Ankle)
Achilles tendonitis affects the tendon that connects the calf muscles to the heel bone. It is often caused by sudden increases in physical activity, especially running or jumping.
5. De Quervain's Tenosynovitis (Wrist)
This condition affects the tendons on the thumb side of the wrist and is typically caused by repetitive gripping or wrist movements.
Causes and Risk Factors of Tendonitis
While tendonitis can occur as a result of a sudden injury, it is more commonly caused by repetitive movements or overuse of a particular tendon. Some common causes and risk factors include:
Overuse or repetitive motion: Activities like running, tennis, or swimming that involve repetitive motion can place stress on tendons.
Age: As we age, tendons lose some of their elasticity and may become more prone to injury.
Improper technique or posture: Poor posture or improper movement during physical activity can place undue stress on tendons.
Sudden increase in activity: Rapidly increasing the intensity or duration of exercise can strain tendons and lead to tendonitis.
Inadequate warm-up: Failing to properly warm up muscles before exercise can lead to tendon strain and injury.
Poor footwear: Wearing shoes that do not provide adequate support can place excess stress on tendons, especially in the lower extremities.
How Physiotherapy Helps Treat Tendonitis
Physiotherapy is one of the most effective non-invasive treatments for tendonitis. At Surge Wellness, our physiotherapists focus on reducing inflammation, relieving pain, improving mobility, and strengthening the affected tendon. Here are several physiotherapy techniques we use to treat tendonitis:
1. Thorough Assessment
The first step in treating tendonitis with physiotherapy is a comprehensive assessment. Our physiotherapists will evaluate the extent of the injury, your movement patterns, and any underlying issues contributing to the tendonitis. This allows us to create a personalized treatment plan that targets the root cause of your condition.
2. Pain Management and Inflammation Reduction
Acute tendonitis often involves significant pain and inflammation. Our physiotherapists use various techniques to manage pain and reduce swelling:
Ice therapy: Applying ice to the affected area helps reduce inflammation and provides immediate pain relief.
Heat therapy: In chronic tendonitis cases, heat can help relax the muscles and improve blood flow to the area.
Electrotherapy: Techniques such as TENS (Transcutaneous Electrical Nerve Stimulation) or ultrasound therapy can help reduce pain and promote tissue healing.
3. Stretching and Strengthening Exercises
After addressing the initial pain and inflammation, it's important to rehabilitate the tendon by improving its strength and flexibility. Our physiotherapists will guide you through a series of stretching and strengthening exercises designed to:
Stretch the affected tendon and surrounding muscles to improve flexibility.
Strengthen the tendon to prevent future injury and promote healing.
Improve balance and coordination to ensure the tendon functions properly during movement.
By strengthening the tendon and restoring its flexibility, we can reduce the risk of future tendonitis flare-ups.
4. Manual Therapy
Manual therapy involves hands-on techniques to improve the function of the tendons and surrounding structures. Techniques such as myofascial release, joint mobilization, and soft tissue massage can help release tension, improve blood flow, and promote healing in the affected area.
5. Taping Techniques
Our physiotherapists may use specialized taping techniques (such as Kinesiology taping) to provide additional support to the injured tendon, relieve pain, and reduce swelling. This technique can also help improve the alignment of the joint and promote better movement mechanics.
6. Biomechanical Correction
Poor posture or improper movement patterns often contribute to tendonitis. Our physiotherapists will assess your posture, gait, and movement patterns to identify any imbalances that may be placing strain on your tendons. We will then provide corrective exercises and advice on improving your posture and biomechanics, ensuring that future activity doesn't exacerbate the tendonitis.
At-Home Strategies to Manage Tendonitis
In addition to the professional care you receive at Surge Wellness, there are several strategies you can use at home to help manage your tendonitis and speed up your recovery:
1. Rest and Activity Modification
Avoid activities that aggravate your tendonitis, especially high-impact or repetitive movements.
Gradually return to activity once the pain has subsided, ensuring that you don’t overexert the tendon.
2. Ice and Heat Therapy
Apply ice to the affected area for 15-20 minutes several times a day to reduce inflammation.
Use heat in the later stages of recovery to improve blood flow and relax tight muscles.
3. Strengthening Exercises
Perform the strengthening exercises recommended by your physiotherapist to rebuild tendon strength.
Be consistent with your exercises, but avoid pushing through pain.
4. Stretching
Regularly stretch the affected area and surrounding muscles to improve flexibility and reduce tension.
5. Proper Footwear and Equipment
Wear shoes that provide adequate support and cushioning, especially if your tendonitis affects the lower limbs.
Consider using orthotics if necessary to correct any biomechanical issues that could be contributing to the injury.
Preventing Tendonitis Recurrence
Once you’ve successfully treated tendonitis, it's essential to take steps to prevent it from coming back. Here are a few tips to help you avoid future tendon injuries:
Warm up properly before engaging in any physical activity to prepare your muscles and tendons.
Gradually increase activity intensity to prevent overloading the tendons too quickly.
Strengthen and stretch regularly to maintain tendon health and flexibility.
Pay attention to posture and body mechanics, especially during repetitive activities.
Wear proper footwear that supports your feet and reduces stress on the tendons.
Why Choose Surge Wellness for Tendonitis Treatment?
At Surge Wellness, we take a personalized, holistic approach to treating tendonitis. Our physiotherapists use a combination of hands-on treatment techniques, exercises, and education to help you recover from tendonitis and prevent future flare-ups. We are committed to getting you back to the activities you love, pain-free and stronger than before.
