Tendonitis: Quick guide to causes, relief, and recovery

Tendonitis is pain where a tendon meets a muscle or bone. It often starts slow — a niggle that turns into a constant ache when you repeat the same movement. You don’t need complicated equipment to feel better; a few clear steps at home and smart habits can speed recovery and cut the chance of it returning.

Simple at-home steps to ease tendon pain

Start with load reduction. That means stop or reduce the activity that hurts the tendon. If typing or a sport triggers pain, give it a break or change how you do it. Use ice for 10–15 minutes every few hours during the first 48–72 hours to lower pain and swelling. After the first couple of days, switch to heat before activity to loosen the area.

Over-the-counter pain relievers like ibuprofen or naproxen can help for short periods. Use them only as directed and talk to your doctor if you need them for more than a week. Compression or a simple brace can reduce strain and let the tendon rest without losing mobility.

If pain is sharp, severe, or you notice sudden loss of strength (for example, you can’t push off your toe or lift your arm), seek medical care right away — that could be a tendon rupture.

Exercises and long-term fixes

When the worst pain eases, start gentle strengthening. Eccentric exercises — slowly lowering the load under control — are one of the most effective tools for many chronic tendon problems (Achilles, patellar, elbow). For example, for Achilles tendonitis, rise onto toes with both feet, shift weight to the injured side, then slowly lower the heel down. Do this with guidance from a physiotherapist at first.

Range-of-motion and flexibility work matters. Tight calf or shoulder muscles can pull on tendons and keep them irritated. Stretch the area gently after warming up, not into pain. Gradually increase load and return to activity in small steps: add 10–20% more work every week, not more.

Balance training and cross-training lower re-injury risk. Swap repetitive tasks with low-impact cardio (cycling, swimming) while the tendon heals. Review your technique: a small change in form, ergonomics, or equipment (a different racket, keyboard height, or shoes) often fixes the root cause.

If pain lasts more than 6–8 weeks despite home care, see a clinician. They may recommend targeted treatments like guided injections, shockwave therapy, or a supervised rehab plan. Surgery is rare and only for stubborn cases or major tears.

Practical takeaways: rest smart, ice early, strengthen slowly, and fix the movement or gear that caused the problem. With consistent care, most tendonitis improves without surgery and you’ll get back to what you love — without the constant ache.