Tendonitis

How to treat tendonitis yourself

Follow the 4 steps known as RICE therapy for 2 to 3 days to help bring down swelling and support the injury:

1. Rest – stop the exercise or activities that caused the injury until you feel better
2. Ice – put an ice pack (you could use a bag of frozen peas wrapped in a tea towel) on the injury for up to 20 minutes every 2 to 3 hours
3. Compress – wrap a bandage around the injury to support it
4. Elevate – if possible, keep the injured area raised on a pillow when sitting or lying down

A pharmacist can help with tendonitis

A pharmacist can recommend the best painkiller. This might be tablets or a cream or gel you rub on the skin.

Paracetamol and ibuprofen can help to ease mild pain. Wait for 48 hours after your injury before taking ibuprofen, because it can slow down healing.

Check if it's tendonitis

There are tendons all over your body. They connect your muscles to bones, for example in your knees, elbows and shoulders.

The main symptoms of tendonitis are:

• pain in a tendon (for example, in your knee, elbow or shoulder) which gets worse when you move
• difficulty moving the tendon
• feeling a grating or crackling sensation when you move the tendon
• swelling, sometimes with heat or redness
• a lump along the tendon

There are many different types of tendonitis, depending on which area of the body is affected.

Go to a minor injuries unit or your GP if:

• your symptoms don't improve within a few weeks
• you're in a lot of pain
• you think you've ruptured (torn) a tendon

A ruptured tendon usually causes sudden and severe pain. You might hear a popping or snapping sound during the injury.

Find a minor injuries unit

Treatment from a GP

Your doctor may prescribe a stronger painkiller or cream or gel to bring down the swelling.

If your injury is severe or lasts a long time, you may be offered physiotherapy. You can also choose to book appointments privately.

You can't always prevent tendonitis

Tendonitis is most often caused by sudden, sharp movements or repetitive exercise, such as running, jumping or throwing.

To help reduce your risk of tendon injuries:

You can't always prevent tendonitis

Tendonitis is most often caused by sudden, sharp movements or repetitive exercise, such as running, jumping or throwing.

To help reduce your risk of tendon injuries: