Tendon sheaths serve as protection for our tendons. With their connection to our bones, they ensure that we can move our joints. If a tendon sheath is overloaded, this can lead to tendonitis. Tendon sheath inflammation often causes stabbing or pulling pain during movement, especially in the wrist, forearm, elbow or foot. It is often caused by overloading, one-sided movements, prolonged work at the PC or sporting activities. Inflammation often affects the wrists, elbows or feet, with those affected frequently suffering from joint pain that can be noticeable even with minor movements.
The body’s alarm signals are often ignored and the previous movement patterns are continued. This is wrong and can cause long-term damage that can manifest itself in chronic complaints. Anyone who believes they are suffering from tendinitis should therefore urgently rest the affected joint. Exercises that can easily be done at home are also recommended to strengthen and stabilize the joint.
Symptoms of tendinitis
Tendinitis is easy to recognize. Anyone who feels a stabbing or pulling pain in their joints could be suffering from this type of inflammation. If it is already advanced or chronic, the pain occurs not only when moving, but also at rest. Other symptoms may appear in the form of redness, swelling or a rubbing noise when moving the joint.
Causes of tendonitis
In most cases, tendonitis occurs either when movements are repeated incorrectly over a long period of time or when the joints are suddenly subjected to heavy strain. In both cases, there is a strain that can become painful. For example, anyone who has helped with a move and feels a pulling sensation in their wrist the next day could possibly be affected by inflammation of the tendon sheaths. Long periods of playing an instrument or playing sports such as tennis can also lead to overstimulation, which can degenerate into pain. The other extreme is the weakening of tendons and muscles that are not exercised often enough or are exercised unilaterally. We usually move our hands and fingers when we work on the computer or use our cell phone. Tired muscles become susceptible to tendonitis and lose strength and mobility, especially with age. If the workplace is also not ergonomically designed, the tendon sheaths can be subjected to incorrect strain, which in turn can lead to chronic inflammation.
What helps acutely with an inflammation of the optic nerve?
Measure 1: Protection
Even if it is difficult to take breaks from certain activities, it is the only correct way to allow the affected joints to regenerate and the inflammation to subside. If working at the PC or doing sport is essential, it is still important to take breaks and observe which movements could have led to inflammation. These should be significantly reduced so that the affected tendon sheaths can relax. If possible, the affected joint can be immobilized using tape, for example.
Measure 2: Cooling and elevation
As soon as the first pulling or stinging sensation is felt in the joint, it should be cooled – especially if swelling is visible from the outside. Elevating the affected area can also help to reduce the inflammation of the tendon sheath.
Stretching exercises against tendinitis
No matter what activities you have to do and how monotonous they are: Stretching exercises strengthen the ligaments and can be done anywhere and without much effort.
- Shake your joints loosely to do this
- Perform gentle outward and inward rotational movements to warm up the joints gently
- Stretch your joints as far as they still feel comfortable and then bend them again. Repeat this process a few times in succession. If you feel tendinitis in your hand, it can help, for example, to bend it horizontally and stretch or pull it inwards with the other hand. Pulling on the fingers can also provide relaxation.
- It is important that the movements are always carried out gently. Try to breathe intensively and carefully into the painful areas with every movement. This not only strengthens your mindfulness, but also helps to reduce the pain.
If symptoms persist, physiotherapy treatment can be useful to relieve the affected region, improve movement patterns and gradually restore resilience. At our physiotherapy practice in Berlin Mitte, we support you with individually adapted exercises and manual treatment.
Pay attention to your body’s pain signals and take quick action against discomfort. Simple exercises, coupled with gentle postures, can eliminate pain and prevent chronic illness.
Frequently asked questions about tendinitis
What is tendinitis?
Tendonitis is a painful irritation or inflammation of the protective sheath of a tendon. It is often caused by overuse, repetitive movements or incorrect strain and particularly often affects the wrist, forearm, elbow or foot.
What are the typical symptoms of tendinitis?
Typical symptoms of tenosynovitis are stabbing or pulling pain during movement, tenderness, swelling and sometimes redness in the affected area. If the symptoms are more severe, the pain can also occur at rest.
How does tendinitis develop?
Tendonitis is usually caused by one-sided or unusual strain. Common causes include working on a PC for long periods, intensive smartphone use, gardening, manual work, sport or playing an instrument. A non-ergonomic workplace can also contribute to the symptoms.
What helps acutely with tendinitis?
In acute cases, rest, reducing pain-inducing movements and cooling in the event of swelling or over-irritation are particularly helpful. Depending on the symptoms, it may also be useful to temporarily relieve or stabilize the affected joint so that the irritated structure can calm down.
How long does tendinitis last?
How long tendinitis lasts depends on the extent of the irritation and the strain in everyday life. Mild symptoms can improve within a few days to weeks if the affected region is consistently spared. If warning signs are ignored, the healing process can take considerably longer.
What exercises can help with tendinitis?
Gentle mobilization and stretching exercises can help to maintain mobility and relax the surrounding muscles. It is important that the exercises are performed slowly, in a controlled manner and only in a comfortable range. If the pain is severe, the load should be reduced and the choice of exercises individually adapted.
When is physiotherapy useful for tendinitis?
Physiotherapy can be useful if symptoms persist for a long time, keep recurring or restrict mobility in everyday life. Physiotherapy treatment can help to relieve the affected region, identify incorrect strain and gradually rebuild resilience with targeted exercises.
Can tendinitis become chronic?
Yes, tendinitis can become chronic if the cause persists and the affected structure is repeatedly overloaded. It is therefore important to take complaints seriously at an early stage, to adjust strain and to take action in good time if the pain persists.