There are some things you can try at home but if you are in severe pain you need to consult a healthcare provider for diagnosis and advice.
Tendinitis responds well to P.R.I.C.E (protection, rest, ice, compression and elevation).
- Protection: Protect from further injury by using a support if appropriate (eg, an injured leg or foot may be protected by limiting weight-bearing through the use of crutches or a walking stick. An injured area could be supported with a sling or a brace).
- Rest: Avoid activities that cause pain for 48–72 hours.
- Ice: Apply ice wrapped in a damp towel (or a bag of frozen peas wrapped in a tea towel) for 20 minutes every 2–3 hours during the day for the first 2–3 days.
- Compression: Use supportive bandages or wraps (eg, an elastic bandage or tubular bandage). But make sure you remove them all before going to bed.
- Elevation: Hold the leg, hand or arm up in a raised position, supported by a pillow.
Avoid H.A.R.M (heat, alcohol, running and massage) for the first few days after the injury as they can make the swelling worse.
- Heat: No hot baths or heat packs.
- Alcohol: Don't drink alcohol.
- Running: Don't run or do any other vigorous exercise.
- Massage: Don't massage the area.
Ask a pharmacist about which pain medication (eg, paracetamol or ibuprofen) is right for you. They can also advise on whether a cream or gel will be helpful.
Once the inflammation (swelling) and pain have decreased, specific exercises can help make the tendon strong and avoid further problems. A physiotherapist can advise you about these.
Apps reviewed by Healthify
You may find it useful to look at some Physiotherapy and exercise apps, Pain management apps, and Joint and bone health apps.
