Tendonitis in the arm occurs when the tendons, which are the thick, rope-like tissues connecting muscles to bones, become irritated or inflamed. This condition often develops from repetitive movements or overuse, leading to pain and tenderness around the affected joint.
Initial Steps for Relief
Immediate self-care can significantly alleviate symptoms. The R.I.C.E. method, standing for Rest, Ice, Compression, and Elevation, is a foundational approach to managing acute tendon injuries. Resting the affected arm prevents further strain on the inflamed tendon, allowing it time to begin healing. Avoiding activities that worsen the pain is crucial.
Applying ice to the painful area for 10 to 20 minutes several times a day can help reduce swelling and numb the pain. Wrap the ice pack in a thin cloth to protect skin. Compression, achieved by wrapping the area with an elastic bandage or wearing a compression sleeve, helps to minimize swelling. Ensure the wrap is snug but does not restrict circulation.
Elevating the injured arm above the level of the heart can also help reduce swelling by assisting fluid drainage. Over-the-counter non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can help manage pain and reduce inflammation. Topical NSAID gels can also be applied directly to the affected area for localized relief.
When to Seek Professional Help
While many cases of arm tendonitis improve with self-care, know when to seek medical attention. If pain persists despite several days or a few weeks of home care, consult a healthcare provider. Worsening symptoms, such as increased pain, swelling, or limited mobility, warrant medical evaluation.
Severe pain that significantly limits daily activities or the inability to move the arm or joint requires attention. Signs of infection like redness, warmth, swelling, or fever accompanying the pain warrant immediate medical consultation. If there was a sudden, audible pop followed by sharp pain, it could indicate a tendon tear, requiring prompt intervention.
Medical Treatment Options
When self-care measures are insufficient, a healthcare professional can offer further treatment. Prescription-strength anti-inflammatory medications may be recommended if over-the-counter options are ineffective. Corticosteroid injections, delivered around the affected tendon, can quickly reduce inflammation and pain, though not used for long-term conditions due to potential tendon weakening.
Physical therapy is frequently prescribed to help restore function and promote healing. A physical therapist can prescribe exercises to improve range of motion, flexibility, and strength. Modalities like ultrasound or bracing may be used. In severe cases where conservative treatments fail, surgical options may be considered to repair or realign the tendon.
Long-Term Recovery and Prevention
Long-term recovery and prevention involve adopting strategies and lifestyle adjustments. Ergonomic modifications at work or home are important, especially for those engaging in repetitive tasks. This includes adjusting chair and desk heights, positioning computer monitors at eye level, and ensuring keyboards and mice are close to the body to maintain neutral wrist and arm positions.
Proper technique during sports or other activities involving repetitive arm movements reduces strain on tendons. Seeking professional instruction ensures correct form. Strengthening and flexibility exercises, performed once acute pain subsides, build muscle balance and support the tendons, increasing their resilience. Examples include gentle bicep stretches, shoulder flexion, and forearm supination/pronation exercises.
Warm-up routines before physical activity and cool-down stretches afterward prepare muscles and tendons for exertion and aid recovery. Warm-ups increase blood flow and muscle elasticity, while cool-downs help prevent stiffness. Listening to the body and taking breaks when discomfort arises is an effective way to avoid re-injury and promote tendon recovery.