Tendon inflammation

Tendons are strong soft tissue structures and often join muscles to bone to help make your joints move.  If a tendon is overused, used in the wrong position or damaged then it can become inflamed.  This can result in it becoming painful and swollen.  It is important to manage the inflammation well so that the problem doesn’t become more permanent.

Pain:

If you feel the pain is severe enough to stop you sleeping then take some regular pain relief.  Paracetamol taken regularly will help control the pain but if you need a stronger painkiller such as codeine then see your GP.

If you are able to, start taking Ibuprofen as well as the paracetamol.  However, if you have asthma or stomach problems then please discuss with your doctor whether you can take any form of anti-inflammatory tablets.   Ibuprofen is not recommended if you have asthma, kidney disease or stomach problems.

Swelling:

It is important to reduce the amount of swelling you have as this can delay the healing.  Try to keep the inflamed area elevated so that gravity can help to reduce the swelling.

Rest:

It is important to rest the inflamed area and stop any activity that may have caused the inflammation.  You may have been given some sort of splint or support.  Use this for several days to give the inflammation time to settle.

Ice-packs:

Using an ice-pack over the inflamed are every couple of hours will help both the pain and swelling.  Ideally use a small pack of frozen peas and wrap this in a cold damp tea-towel (do not put the packet plastic in direct contact with your skin and do not leave it on while you are asleep).  Place this pack over the swollen area and press on firmly.  Wrap the pack in place with a bandage, scarf or another towel.  Keep the ice pack in place for 15-20 minutes.  Afterwards do some gentle pain free range of movement exercises, but only 5 repetitions.

Remember to put the peas back in the freezer so you can use them again and label them clearly so that you don’t cook them by mistake.  Repeat the icepack treatment every two hours.

Getting back to activity:

It can take up to 6 weeks for the inflammation to settle properly.  You can try light activities before this time if it does not cause you pain.  Make sure you regain your full movement and strength before attempting heavy work or sporting activities.