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Tendonitis is the inflammation of a tendon a tough rope-like tissue that connects muscle to bone. There are various kinds of tendonitis depending on the joint that is affected. For example epicondyle tendonitis occurs on the outside of the elbow ("tennis elbow") while Achilles' tendonitis strikes just above the heel.

• Pain and tenderness along a tendon usually near a joint
• Pain is worse with movement or activity
• Pain at night

Tendonitis sometimes occurs because of an underlying condition such as rheumatoid arthritis or diabetes. However it is most often a result of:

• Overuse of the tendons by repetitive actions.
• Calcium deposit along the tendon at the site of insertion.
• Bone spurs on the heels.
• Any sporting activity that requires lots of jumping and running.
• Running on hard surfaces.
• Holding or swinging a tennis racquet or golf club incorrectly.
• Lifting weights that are too heavy.
• Neglecting to warm up properly prior to sport or exercise.
• Not taking enough time between training sessions to allow full recovery.
• Exercising in cold temperatures.
• Awkward positions that are maintained for a long time.
• Obesity which puts excessive pressure on the tendons of the legs.

Protection. Immobilize the affected area to encourage healing and to protect it from further injury. You may need to use elastic wraps slings splints crutches or canes.

Rest. Avoid activities that increase the pain or swelling. Don't try to work or play through the pain. Generally tendonitis will heal if you stop doing whatever it was that provoked it in the first place.

Ice. To decrease pain muscle spasm and swelling apply ice to the injured area for five to seven minutes two to three times a day.

Compression. Because swelling can result in loss of motion in an injured joint compress the area until the swelling has ceased. Wraps or compressive (Ace) elastic bandages are best.

Elevation. If tendonitis affects your knees raise the affected leg above the level of your heart to reduce swelling. It's especially important to use this position at night.

Although you must rest prolonged inactivity can cause stiffness in your joints. After a few days of completely resting the injured area gently move it through its full range of motion four times a day to maintain flexibility.

Because many soft tissue conditions are caused by overuse the best treatment is prevention. It is important to avoid or modify the activities that cause the problem. The following prevention tips come from the Arthritis Society of Canada:

To Protect Your Shoulders

• Avoid activities that require you to reach overhead for long periods.
• Don't move your shoulder repeatedly for a long period of time (such as when vacuuming or doing pushups).
• Do range-of-motion exercises to maintain strength and flexibility.
• Use good posture.

To Protect Your Elbows

• Don't grip tools or pens too tightly.
• Don't clench your fists.
• Avoid repeated hand and finger motions.
• Don't lean on your elbows and avoid bumping them.
• Use a forearm band (tennis elbow strap) during physical activity of the arm.

To Protect Your Wrists and Hands

• Avoid repeating the same hand movements for long periods.
• Use your forearm or entire arm instead of just your wrist or hand.
• Take frequent breaks from doing fine handiwork or writing.
• Enlarge handles on tools utensils pencils and pens with tape or foam so your grip won't be too tight.
• Carry objects with your palms open and flat.
• Wear a splint during prolonged activity.

To Protect Your Knees

• Use kneepads when gardening or kneeling on floors.
• Do daily thigh strengthening exercises (straight-leg raises) since strong thigh muscles (quadriceps) provide added support for your knees.
• Don't sit for long periods of time. Get up and walk around every 20-30 minutes.
• Do proper warm-up exercises before exercising vigorously or playing sports.
• Turn your entire body rather than simply twisting at the waist.
• Limit stair climbing when possible.

To Protect Your Hips

• When picking up objects bend your knees instead of your back or hips.
• Sit on cushioned chairs.
• Get a shoe lift if there is a difference in the lengths of your legs.

To Protect Your Ankles and Feet

• Wear walking or jogging shoes that provide good support. High-top shoes provide support for people with ankle problems.
• Wear comfortable shoes that fit properly.
• Wear heel cups or other shoe inserts as recommended by your doctor.
• Exercise on level graded surfaces.

Additional Resources:

The Arthritis Society