There it is again… that nagging ache in your joint. It’s swollen, stiff and warm to the touch. When you apply pressure to it, the pain increases. Yes, your tendonitis is back—but why?

First, let’s cover some basics.

What is Tendonitis?

Tendonitis occurs when your tendons—tissue that connects your muscles to your bones—become inflamed and swollen. This can happen anywhere on your body, but is most commonly seen in joints: shoulders, elbows, knees, wrists, and heels.

What Does Tendonitis Feel Like?

Tendonitis causes pain and achiness in the affected tendon. You may also notice puffiness and reduced range of motion. When you touch the affected tendon, it may feel warm and cause the pain to intensify.

What Causes Tendonitis?

Most people get tendonitis by overusing or misusing the affected tendon. Common scenarios include:

• You overuse your tendon due to your occupation or favorite hobby, such as:
  • Carpentry
  • Painting
  • Gardening/landscaping
  • Housecleaning
  • Playing a musical instrument
  • Playing certain sports (namely golf, baseball or tennis)
• You misuse your tendon by exercising improperly, such as:
  • Exercising intensely but not frequently (like “weekend warriors” who do intense workouts, but only on the weekends)
  • Not warming up before your workout or cooling down after your workout
  • Using improper form and bad posture
  • Wearing improper footwear
  • Taking on too much too soon
• You misuse your tendon due to an anatomical issue or an injury, such as:
  • Repeatedly making improper movements, such as walking with an uneven gait
  • Having an abnormality in your body’s structure, like bone spurs
  • Having underlying scar tissue or a partial tear in your tendon

Now, on to figuring out why your tendonitis has returned.

Why Did My Tendonitis Come Back?

If your tendonitis is back, it’s likely due to the same reason you got it the first time. Maybe you went back to your job as a landscaper before your tendon had completely recovered. Maybe you need to make a few more adjustments to your workout to ensure that you’re exercising properly.    

It’s understandable that you want to get back to your job, hobby or exercise routine as soon as possible. However, it is crucial that you rest your tendon long enough for it to fully heal. If you try to push through the pain and don’t give yourself time to recover, the tendon will remain stressed and irritated. This could lead to tendinosis, a chronic, degenerative condition of the tendon.

How Can I Treat My Recurrent Tendonitis Now?

For immediate pain relief, try the RICE method on your tendon:

• Rest
• Ice
• Compress (with a bandage or compression sleeve)
• Elevate

Finding long-term pain relief will depend on what’s causing your recurrent tendonitis. Start by discussing the relevant prevention methods listed below with your Mercy orthopedist.

How Can I Prevent Recurrent Tendonitis in the Future?

If your tendonitis/tendinosis is caused by overuse:

• Wait until the tendon has completely healed before returning to your job or hobby
• After returning to your job or hobby, take breaks regularly to avoid repeating a movement or holding an awkward position for too long
• Stretch after each shift, game or practice
• Start strength training regularly to build up the muscles around the affected tendon
• Talk to your Mercy orthopedist about getting a percutaneous tenotomy, a minimally invasive, nonsurgical intervention that can repair the tendon

If your tendonitis/tendinosis is caused by exercising improperly:

• Wait until the tendon has completely healed before returning to your exercise routine
• Exercise moderately throughout the week, not vigorously once a week
• Warm up before exercising and cool down after exercising (for five to 10 minutes each)
• Use proper form and good posture
• Wear proper footwear
• Increase your exercise intensity gradually over time
• Change up your exercise routine rather than doing the same thing each workout
• Talk to your Mercy orthopedist about getting a percutaneous tenotomy

If your tendonitis/tendinosis is caused by an anatomical issue or an injury, consider:

• A percutaneous tenotomy
• Physical therapy
• Special footwear
• Assistive mobility devices
• Surgery