At-Home Strategies for Treating Tendonitis

Tendonitis can develop gradually or flare up suddenly, often after repetitive motion or overuse. Whether it shows up in your shoulder, elbow, wrist, knee, or ankle, 

The pain and stiffness can interfere with your ability to function normally when symptoms appear in your shoulder, elbow, wrist, knee, or ankle. 

While more severe cases may need medical intervention, you can manage mild-to-moderate instances at home, especially if you catch them early.

The orthopedic specialists at Nevada Orthopedic & Spine Center in Las Vegas and Henderson provide top-quality, personalized orthopedic care, helping patients recover from joint and tendon injuries. From same-day urgent evaluations at our Fast Track Clinic to physical therapy and advanced diagnostics, our team guides your recovery every step of the way. 

The right home care techniques can go a long way for those managing early-stage tendonitis or waiting for an appointment.

Recognizing the signs early

Tendonitis requires an accurate diagnosis, and if you know what to look out for, you can get help early. It tends to show up as pain and tenderness along a tendon, often worsening with movement. 

You may notice swelling, a dull ache that lingers even at rest, or stiffness when you first wake up or begin an activity. Common forms include tennis elbow, jumper’s knee, and Achilles tendonitis, though it can affect any tendon undergoing repetitive strain.

Conservative at-home care is often effective if the pain is mild and has only recently started. However, if symptoms persist beyond a few weeks or interfere with your day-to-day life, it’s important to schedule a professional evaluation.

Rest and protect the area

Temporarily stopping the motion that triggers your pain is a good place to start when it comes to recovering from overuse tendon injuries. Continued strain can lead to microtears or worsen inflammation. Rest doesn’t always mean total immobility, but it does mean changing your routine to avoid aggravating the area. 

For example, avoid gripping or lifting if your wrist or elbow is affected, or limit weight-bearing if the pain is in your ankle or knee. Supportive braces or wraps can help reduce strain and prevent reinjury while the tendon heals.

Use cold therapy early on

When you have acute tendon pain, apply ice for the first day or two to ease inflammation and discomfort. Consider using a cold compress for 15-20 minutes at a time, several times daily. 

Gentle stretching and mobility

Once the acute pain winds down, gentle range-of-motion exercises can reduce stiffness and boost circulation. Avoid forceful or painful movements, and focus on slow, controlled stretches. A physical therapist can prescribe and guide you through strengthening exercises to restore stability and prevent recurrence.

Anti-inflammatory options

Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or naproxen, can help manage pain and swelling in the short term. Be sure to follow dosage guidelines and check with a provider before starting any new medication, especially if you have underlying health concerns.

When to seek medical care

If pain continues despite rest and at-home care, or if it begins to interfere with daily function, professional treatment is necessary. Tendon injuries can worsen without proper guidance and may require physical therapy, imaging, or more advanced interventions.

If you’re managing tendon pain or think you may be dealing with tendonitis, contact us at Nevada Orthopedic & Spine Center to request an appointment today. Our experienced team assesses your injury and creates an individualized treatment plan to get you back to doing what you enjoy.