Tendonitis

Overview

Tendonitis (also called tendinopathy) happens when a tendon — the strong rope-like tissue that connects muscle to bone — becomes swollen, irritated, or damaged. It often causes pain and tenderness near a joint, such as the shoulder, elbow, wrist, knee, or heel.

Yes, tendonitis is very common. It can affect anyone, but it happens most often in people who repeat the same movements at work, in sports, or during daily tasks.

Tendonitis can affect people of all ages, but it is more likely as we get older because tendons naturally become less flexible. It is also more common in athletes, manual workers, and people with certain health conditions like diabetes or rheumatoid arthritis.

Symptoms

Common symptoms

• Pain, aching, or tenderness along the tendon, often near a joint
• Swelling or warmth in the affected area
• Stiffness that eases slightly with gentle movement but returns with activity
• A creaking or grating feeling when moving the joint
• Weakness in the arm, leg, or other affected area

Symptoms in children

• Pain or limping after activity, especially around the heel or knee
• Soreness or swelling around a joint after sports or running
• Difficulty using the limb without complaining of discomfort

Symptoms in older adults

• Pain in the shoulder, Achilles tendon, or wrist that makes daily tasks like dressing or cooking harder
• Stiffness that is often worse in the morning
• Gradual pain during normal activities like walking or gripping

Causes

Main causes

• Overuse of a tendon through repeated movements, such as typing, running, or lifting
• Sudden increase in exercise intensity, duration, or frequency
• Poor posture or improper technique during sports or work
• Direct injury or a fall that strains the tendon

Risk factors

• Age — tendons lose strength and flexibility as we get older
• Participation in sports that involve repetitive motions, like tennis, swimming, or basketball
• Occupations that require repetitive tasks, such as cleaning, painting, or clerical work
• Certain diseases, including rheumatoid arthritis and diabetes
• Some medicines can weaken tendons — ask your doctor about your personal risk factors

When to see a doctor

See a doctor urgently if:

• Sudden, severe pain with loss of function (cannot lift, bend, or bear weight)
• Signs of infection: fever, chills, redness, or a hot, swollen joint
• A popping sound at the time of injury followed by weakness

Book a routine appointment if:

• If your pain has lasted longer than a week
• If the pain is affecting your sleep or daily routine
• If you have recurring tendon pain in the same spot
• If you need help deciding how to safely return to activity after an injury

Diagnosis

Your doctor or nurse practitioner will ask about your symptoms, health history, and recent activities. They will examine the painful area, check your range of motion, and gently press on the tendon to see where it hurts.

Tests that may be done

• Usually no tests are needed
• Your doctor may order an ultrasound or MRI to look for tendon tears or other problems
• A simple x-ray may be used to rule out a fracture or other bone issue

What to expect at your appointment

Your doctor may ask you to move the joint in different ways. The visit typically lasts 15 to 30 minutes. After the exam, your doctor will explain what they think is causing your pain and talk with you about the next steps for treatment and recovery.

Treatment

Treatment for tendonitis focuses on calming inflammation, relieving pain, and helping the tendon heal. This usually starts with modifying activity and using home care. If symptoms continue, your doctor may suggest physical therapy or other non-surgical options.

Self-care at home

• Rest the affected area — reduce or stop the activity that caused the pain for a few days
• Apply ice packs for 15 to 20 minutes every few hours for the first 2–3 days
• Wrap the area with an elastic bandage to reduce swelling (not too tight)
• Keep the area elevated above heart level when possible
• Gently stretch and move the joint once pain improves — avoid complete stillness

Medical treatments

Your doctor may recommend physical therapy to strengthen the muscles around the tendon, improve flexibility, and correct movement habits. They may discuss other options like ultrasound therapy or injections to reduce swelling and pain. Always talk to your doctor or pharmacist about what is safe for you.

When is surgery considered?

Surgery is rarely needed for tendonitis. It is often considered only if the tendon has torn, if the pain lasts more than several months despite treatment, or if the tendon is not healing on its own.

Living with this condition

Living with tendonitis means balancing rest with gentle movement. Learn to listen to your body: pushing through pain can make it worse. Use supportive shoes, ergonomic keyboards, or braces if recommended. Most importantly, give yourself time to heal — rushing back to full activity too soon can delay recovery.

Lifestyle tips

• Take regular breaks during repeated tasks, such as typing, lifting, or gardening
• Warm up properly before exercise and cool down afterward
• Use proper posture and technique at work and play
• If you have sport-specific techniques, ask a coach or trainer for guidance

Diet and exercise

Eating a balanced diet with enough protein, vitamins, and minerals helps your body repair tissue. Exercise, when done safely, can strengthen the muscles around the tendon and improve blood flow. Start slowly and always warm up. If an activity hurts, stop and rest.

Mental health and emotional wellbeing

Long-term pain can change your mood, sleep, and energy levels. It can be frustrating to wait for healing. If you are feeling anxious, irritable, or low, mention this to your doctor. Talking to a therapist or counsellor can also help you cope.

Prevention

Tendonitis can often be prevented by treating your body with care: warm up before exercise, use correct form, increase activity levels gradually, and take regular breaks from repetitive movements. Strengthening the muscles around a joint also gives extra support to your tendons.

Complications

If left untreated

• Chronic (long-lasting) tendon pain that doesn't go away
• Loss of strength or reduced range of motion
• Higher risk of a tendon tear, which may require more intensive treatment
• Ongoing difficulty with work, sports, or daily activities

Long-term outlook

The outlook for tendonitis is very good. With proper care and patience, most people recover fully and return to their usual activities. The younger and healthier you are, the faster you tend to heal, but even older adults see major improvement with treatment and lifestyle adjustments. It may take weeks to months, but long-term relief is realistic.

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