How to Adapt Your Workouts With Knee Pain
Physical activity is vital for your mental and physical health, but knee pain may force you to change your normal workout. Here's how you can adapt your workout to still reap the benefits of exercise.
Your Treatments for Tendinitis
Tendinitis happens when a tendon 一 a tissue that connects your muscles to your bones 一 becomes inflamed due to overuse, strain, or sports injury. Not only does tendinitis cause nagging pain, but it can also impact your day-to-day activities.
The good news is that you have many options for treating tendinitis. Read on as our team of providers highlights at-home tendinitis treatments and your potential medical interventions at International Spine, Pain & Performance Center in Washington, D.C., and Arlington, Virginia.
Do you have tendinitis?
Before trying any at-home treatments or medication interventions, the first step is to confirm that you’re dealing with tendinitis. You might suspect you have tendinitis if you have:
- Pain that gets worse when you move
- Swelling
- Grating sensation when you move the tendon
- Stiff joints
The most common places to develop tendinitis are in your elbow, thumb joint, shoulder, hip, and knee.
At-home treatments for tendonitis
If untreated, tendinitis can develop into chronic tendinitis, muscle weakness, or tendon ruptures. At-home treatments include:
Rest and immobilization
Because tendinitis is often the result of overuse, rest and immobilization can help prevent further injury. You can immobilize your tendon through braces or splints to help prevent further strain and allow the inflammation to subside.
Ice and heat therapy
In addition to resting your inflamed tendon, consider using ice and heat therapy. Alternating between ice and heat applications can help manage pain and reduce inflammation. Applying ice packs in the initial stages of tendinitis helps numb the area and control swelling, while later stages may benefit from heat therapy to promote blood circulation and relaxation.
Tip: Never place a cold pack directly onto your skin. Always add a layer of cloth, such as a tea towel, between your skin and the ice.
Stretches and exercise
If you’re prescribed any stretches or eccentric exercises 一 exercises that involve lengthening the tendon under tension 一 continue to do these at home.
Over-the-counter medications
Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or naproxen, can relieve pain and reduce inflammation. However, it's essential to use these medications under the guidance of your International Spine, Pain & Performance Center provider and adhere to recommended dosages.
Medical treatments for tendinitis
In addition to at-home treatments, medical interventions can also help with tendon injuries. Your potential options include:
Medication
In addition to over-the-counter anti-inflammatories, you may also benefit from prescription pain relief medication and anti-inflammatories.
Physical therapy
The International Spine, Pain & Performance Center team offers physical therapy in our offices in Washington, D.C., and Arlington, Virginia. They can design a tailored exercise program to strengthen your affected tendon, improve flexibility, and correct any contributing factors, such as improper biomechanics.
Platelet-rich plasma (PRP) therapy
PRP therapy is a type of regenerative therapy that helps your body heal. The platelets in your blood are rich in healing factors, so when they're concentrated into a serum, they help jumpstart your body's ability to heal.
Nutritional support
While your food won’t immediately heal your tendinitis, what you can eat can support your body’s ability to heal. Research indicates that collagen-rich foods and dark leafy greens are the most supportive food choices when dealing with tendon injuries.
Not sure where to start? Our team includes nutritional guidance as part of our repertoire.
Get help for tendon pain today
As interventional pain management specialists, our team is here to help improve the function of your tendon and alleviate your symptoms. Don't brush off the pain any longer. Call the closest location or use our online booking tool to request an appointment.
You Might Also Enjoy...
3 Causes of One-Sided Neck Pain
Pinpointing the source of your neck pain is the first step in finding relief, but what’s causing your one-sided neck pain? Read on to find out three potential causes of one-sided neck pain and how to help.
Myths and Facts About Physical Therapy
Physical therapy refers to a group of therapies, exercises, and techniques that help address countless musculoskeletal issues, but many myths exist. Read on to see if you can sort fact from fiction.
The Truth About Kegels
Kegels may be touted as the best way to strengthen your pelvic floor muscles, but are they right for you? Read on as we share the truth about Kegels, including when they work and when you might consider other treatments.
What Most Women Don't Know About Vulvodynia
Pelvic pain isn't an easy topic, and vulvodynia is even harder to discuss. For the women who have it, it can sabotage their quality of life. In the spirit of awareness and solitude, here are four facts most women don't know.
The Link Between Your Diet and Migraines
You've heard the saying, "You are what you eat," but did you know that what you eat also affects your migraines? Read on to explore the intricate link between your diet and migraines and how we can help.