tendon on one side

Overview

A tendon is a strong, flexible cord that connects muscle to bone. When a tendon becomes irritated, swollen, or damaged, it can cause pain which is often felt on one side of a joint. This is called a tendinopathy, tendinitis, or tenosynovitis. You may notice it as pain on the thumb side of your wrist, the outside of your elbow, or the side of your ankle.

Yes, tendon problems are very common. Millions of people experience tendon pain each year, especially in areas like the wrist, elbow, and ankle.

Anyone can develop tendon pain on one side, but it is most common in adults between 30 and 60. People whose jobs, hobbies, or sports involve repetitive movements – like typing, gardening, tennis, or running – are at higher risk.

Symptoms

Common symptoms

• Pain on one side of a joint that gets worse when you move it
• Swelling or tenderness over the tendon
• Stiffness in the morning or after rest
• A creaking or grating feeling when you move
• Difficulty using the joint for everyday tasks

Symptoms in children

• Tendon pain in children is usually related to sports or overuse.
• Children may complain of pain during or after activity.
• Rest and a break from the sport often helps the pain settle.

Symptoms in older adults

• Tendons naturally become less flexible as we age, so pain may begin after normal activities.
• Stiffness may be more noticeable at the start of movement.
• Healing can be slower, so following a gentle rehabilitation plan is important.

Causes

Main causes

• Overuse or doing the same movement many times
• Sudden injury or strain
• Poor posture or technique during exercise or work
• Muscle weakness or imbalance around the joint

Risk factors

• Age – tendon elasticity decreases over time
• Repetitive work or hobbies
• Sports like tennis, golf, or running
• Health conditions such as diabetes or rheumatoid arthritis
• Previous injury to the area

When to see a doctor

See a doctor urgently if:

• If you heard a pop and now have severe pain or weakness
• If the joint is very swollen, red, or hot
• If you cannot move the joint or put weight on it

Book a routine appointment if:

• If pain lasts more than a week despite home care
• If the pain interrupts your sleep or daily activities
• If symptoms return after getting better

Diagnosis

Your doctor will talk with you about your symptoms and when they started. They will examine the area, press along the tendon, and ask you to move the joint in certain ways.

Tests that may be done

• Usually no tests are needed for tendon pain.
• An ultrasound or MRI scan may be used if a tear or more severe injury is suspected.
• X-rays can rule out problems in the bone.

What to expect at your appointment

The doctor will explain what is likely causing the pain and suggest simple treatments. They may recommend a follow-up appointment to see how you are doing.

Treatment

Treatment focuses on easing pain and helping the tendon heal. This usually includes rest, ice, gentle movement, and slowly returning to normal activity.

Self-care at home

• Rest the area and avoid activities that cause pain.
• Apply an ice pack for 15–20 minutes several times a day.
• Wrap a cloth around the ice – never put ice directly on skin.
• Use a splint or brace to take pressure off the tendon.
• Try gentle stretches once the sharp pain settles.

Medical treatments

Your doctor or physiotherapist may suggest a rehabilitation programme to strengthen the muscles around the tendon. Over-the-counter pain relief medicines may help, but you should ask your pharmacist or doctor for advice. Some people benefit from supportive tape or custom splints.

When is surgery considered?

Surgery is not very common. It might be considered if you have a severe tear, or if the tendon does not improve after many months of treatment.

Living with this condition

Keep moving, but listen to your body. If something hurts, take a break. Use the joint gently and gradually increase your activity level as the pain improves.

Lifestyle tips

• Take short rest breaks during repetitive tasks.
• Change your hand position or posture regularly.
• Warm up slowly before exercising.
• Use tools with larger handles or ergonomic grips.
• Stop an activity if it causes sharp pain.

Diet and exercise

A healthy balanced diet gives your body the nutrients it needs to repair tissue. Exercise can help, but choose low-impact activities that do not strain the sore tendon. A physiotherapist can design a safe and effective exercise plan for you.

Mental health and emotional wellbeing

Living with tendon pain can be frustrating, especially if it lasts for weeks. It is normal to feel upset, stressed, or down. Talk to your doctor if these feelings are affecting your daily life.

Prevention

Many cases can be prevented by avoiding sudden increases in activity, using proper technique, warming up before exercise, and taking regular breaks during repetitive tasks.

Complications

If left untreated

• The tendon may become more painful and swollen over time.
• You may find it harder to use the joint normally.
• A chronic tendon problem can lead to a partial or complete tear.

Long-term outlook

The outlook is very good for most tendon problems. With proper rest and a gradual rehabilitation plan, most people recover fully within a few weeks. Seeing your doctor early increases the chance of a smooth recovery.

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