Treat tendonitis with these 5 handy tips

Tendinitis is an annoying inflammation that can occur in various places. Whether it's in your shoulder, wrist, or the side of your foot, it can be bothersome during daily life. Fortunately, there are ways to treat this inflammation! Curious about what these methods are? Then read on.

What is tendonitis?

With tendonitis, as you might guess, you have inflammation in a tendon. This is also called tendonitis. Tendons are the connective tissue that connects your muscles to your bones. Inflammation often occurs due to overuse, incorrect movement, or repetitive movements of the joint. These are common places where tendonitis can occur:

Shoulder, sometimes radiating to the arm;
Foot, such as on the side or top;
Wrist, sometimes radiating to the thumb or little finger side;
Elbow;
Knee, sometimes on the side of the knee;
Hip;
Hands and forearms.

Sometimes you even have multiple tendonitis symptoms at the same time. This can occur if your body has been overloaded for a long time.

What is the difference between bursitis and tendonitis?

These inflammations share very similar symptoms. The difference lies in the location of the inflammation. With tendonitis, the tendon is irritated, while with bursitis, it's the bursa, a kind of cushion between the tendon and the bone. Both inflammations can be caused by overuse and sometimes occur simultaneously.

How long does it take to recover from tendonitis?

Recovery varies from person to person. On average, it takes 2 to 6 weeks, but in severe cases, it can sometimes take months. Recovery time depends on:

The severity of the inflammation;
How early do you start treatment?
Whether you have enough rust;
Whether you use supportive therapies, such as red light therapy.

What should you not do in case of tendonitis?

There are a few things you shouldn't do if you have tendonitis. Here's what you should avoid for now:

Keep training the painful area;
Pulling on the affected joint;
In cold conditions without protection;
Making prolonged repetitive movements.

What you can do is rest, but don't lie completely still. Consider gentle movements like short stretches or guided exercises. This is especially important if you have tendonitis in your shoulder or knee.

Tendonitis: how long does it rust?

This depends on the location and severity of the inflammation. Usually, at least one to two weeks of rest is necessary, after which you can gradually increase your exercises. If you have any doubts, it's helpful to consult a physiotherapist.

How to get rid of tendonitis? - 5 treatment methods

There are several ways to treat tendonitis. However, some methods prove to be the most effective.

1. Rust and custom movements

You don't have to sit completely still, but it's important to avoid overexertion. Therefore, temporarily adjust your movements and give yourself time to recover.

2. Physiotherapy and targeted exercises

A physiotherapist can give you specific exercises to train without putting additional strain on the tendon. This supports the recovery process and can prevent any recurring problems.

3. Provide ice or heat

In the initial stages, ice can help reduce swelling. Later, heat can help stimulate blood flow and prevent stiffness.

4. Taping brackets

A brace or tape can temporarily relieve the tendon and help stabilize the area. This is especially helpful for movements you can't completely avoid.

5. Red light therapy

Red light therapy stimulates your body's natural healing process. It reduces inflammation, accelerates cell regeneration, and helps relieve pain—without side effects. With the PowerCure laser, for example, you can do this at home, whenever it's convenient for you.

Red light therapy for tendonitis

Red light therapy, also called low-level laser therapy, stimulates the body's self-healing capacity. It works deep within the tissue, promoting blood flow, cell repair, and reducing inflammation. Red light therapy is effective for various forms of tendonitis, such as:

Tendonitis in the shoulder;
Wrist or thumb tendonitis;
Tendonitis of the top of the foot or ankle;
Tendonitis of the upper arm or elbow.

The science of red light therapy

Research shows that red light therapy can inhibit inflammatory processes, help cells recover faster, and reduce pain. It's a valuable addition to conventional therapy, especially for chronic conditions such as long-term tendonitis.

How PowerCure can help your tendonitis

The PowerCure laser is a powerful and compact red light laser, specifically designed for localised conditions. You can use this laser from home to target your inflammation. The red light penetrates deep into your tissue and stimulates healing.

The PowerCure laser is ideal for:

Home use;
Treating specific areas, such as the wrist, foot, shoulder or elbow;
A fast and targeted result.

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