Tendonitis is a condition marked by irritation of a tendon, a thick, rope-like tissue connecting muscles to bones. This irritation often arises from repetitive strain or overuse, affecting areas like the shoulders, elbows, and knees.
How Massage Can Help Tendonitis
Massage therapy can be a beneficial part of a treatment plan for chronic tendonitis. It can increase blood flow to the affected area, delivering oxygen and nutrients for healing. This enhanced circulation also helps flush out waste products.
Massage techniques can also reduce muscle tension around the irritated tendon. Tense muscles can pull on the aggravated tendon, exacerbating discomfort. Relaxing these muscles helps alleviate strain and relieve pressure on the tendon.
Massage may also help break down adhesions or scar tissue that can form around an inflamed tendon. Scar tissue is less flexible and can restrict movement, contributing to pain and stiffness. Breaking down these adhesions can improve flexibility and range of motion.
Massage can also help reduce pain directly. It can trigger the release of natural painkillers like endorphins. By calming the nervous system, massage can contribute to relaxation, aiding in pain management and recovery.
Massage Techniques for Tendonitis
Self-massage for tendonitis should be approached gently. One technique is gentle effleurage, involving light, stroking movements to warm up tissues and increase blood flow. These strokes can also aid in lymphatic drainage and reduce swelling.
Cross-friction massage, also known as deep transverse friction massage, applies deep, perpendicular pressure across the tendon fibers. This method aims to break down scar tissue and improve blood flow. Use fingers or thumbs to apply firm pressure directly across the tendon, ensuring skin moves with your fingers to prevent irritation.
Myofascial release involves applying gentle, sustained pressure to release tightness in the fascia, the connective tissue around muscles and tendons. This technique helps lengthen restricted fascia, improving mobility and reducing pain. Begin gently, listen to your body, and stop if pain increases. Avoid massaging over areas of acute inflammation or severe pain.
When Massage is Not Recommended
Massage for tendonitis is not suitable in all situations, particularly during the acute inflammatory phase. In the initial 24 to 48 hours following a new injury or flare-up, when there is significant pain, swelling, redness, and warmth, massage can worsen inflammation. During this acute stage, focus on rest and minimizing irritation.
Avoid massage over open wounds, cuts, bruises, or skin infections, as it can worsen the condition or spread infection. If massage causes sharp or increasing pain, stop immediately.
Certain medical conditions contraindicate massage or require caution. These include deep vein thrombosis (DVT) or severe bleeding disorders. Severe osteoporosis or fragile bones also warrant caution. If your pain diagnosis is uncertain, or if there are signs of infection like fever or chills, consult a healthcare professional before self-massage.
Considering Professional Guidance and Other Treatments
If tendonitis symptoms persist, worsen, or don’t improve with self-care, seek professional medical help. A doctor, physical therapist, or sports medicine specialist can provide a diagnosis and tailored treatment plan. They can assess the condition, identify contributing factors, and guide interventions.
Massage is often part of a broader management strategy for tendonitis, complementing other treatments. Other common approaches include the RICE protocol: Rest, Ice, Compression, and Elevation. Rest allows healing, ice reduces pain and swelling, compression provides support, and elevation helps drain fluid.
Gentle stretching and strengthening exercises, guided by a physical therapist, can improve flexibility and build the tendon’s capacity. Ergonomic adjustments in daily activities or work can reduce strain, preventing re-injury. These include modifying posture, using ergonomic tools, or taking regular breaks.