Tendonitis relief: what works now and what fixes it for good

Got a hot, sore tendon after running, gardening, or a repetitive job? You don’t always need surgery or heavy meds. Most tendon problems respond to smart load management, focused rehab, and a few hands-on tricks you can use today.

Quick steps to ease pain now

Follow these actions in the first few days to reduce pain and stop things getting worse:

• Reduce the load — stop the activity that caused the pain or cut its intensity. That’s often the fastest way to stop flare-ups.
• Ice for short-term relief — 10–15 minutes of ice over the tendon after activity can ease pain. Don’t leave ice on for hours.
• Try a short course of anti-inflammatory meds — over-the-counter NSAIDs (like ibuprofen) or topical NSAID gels can help for a few days. Follow dosing instructions and check with your doctor if you have medical conditions.
• Use support — a strap, brace, or taping can unload the tendon and make daily tasks easier while you recover.
• Know when it’s urgent — sudden severe pain or a popping sound could mean a tendon rupture. Seek immediate medical care.

Long-term fix: rehab and prevention

Short-term fixes are useful, but real recovery comes from gradual, targeted rehab. Here’s a simple plan you can follow or discuss with a physical therapist:

1) Start with pain-free range of motion. Move the joint gently to keep stiffness down. Avoid heavy load if it raises pain above a mild level.

2) Progress to eccentric loading. Eccentric exercises (slow lengthening under load) are proven to reduce pain and build tendon strength for conditions like Achilles and patellar tendinopathy. A PT can show the exact routine for your tendon.

3) Add strength and hip/core work. Weakness elsewhere (hips, shoulder blades) often forces the tendon to take extra load. Strengthening surrounding muscles reduces stress on the tendon.

4) Introduce sport-specific return slowly. Increase load by no more than 10% per week — that includes distance, weight, or reps. If pain spikes, back off for a few days.

5) Consider advanced options if rehab stalls. For stubborn cases, discuss steroid injections (short-term relief, not ideal long-term), platelet-rich plasma (PRP), shockwave therapy, or surgery with a specialist. Each has risks and benefits; get targeted advice.

Prevent future tendonitis by warming up, varying your training, choosing appropriate footwear or tools, and fixing technique issues. If pain persists beyond 6–12 weeks despite smart rehab, see a sports medicine doctor or physical therapist for a tailored plan and imaging if needed.

Want a quick checklist to follow? Reduce load, manage pain with short-term measures, start eccentric exercises, strengthen the surrounding muscles, and return slowly. That approach helps most people avoid long-term problems and get back to the activities they enjoy.