The Body Storytellers

Tendinitis

inflammation or irritation of a tendon, which is a thick, rope-like band of connective tissue that attaches muscle to bone.

What is Tendinitis?

self-treatment

RICE method (rest, ice, compression, and elevation)
- Rest your ankle!
- ice it every 20 minutes!
- you can put bandages and put it on a higher surface to help aswell!

Pain relievers: Nonsteroidal anti-inflammatory drugs like ibuprofen or naproxen can help manage short-term pain and swelling.

Exercises to prevent injuries!

besides being more careful, you can also practice stretching.

Isometric Holds (Flexion)

Starting Position: Relax your affected arm at your side.
Guide the Movement: Grasp the wrist of your relaxed arm with your opposite hand.
Gently Push: push the stiff arm upward until you feel a comfortable stretch.
Hold for 10 to 30 seconds

Single Leg Balance

Stand on one leg
Maintain balance (15-20 seconds)
Alternate legs
Repeat 2-3 times daily

Common Questions

What are the typical signs and symptoms?
A dull ache or sharp pain that worsens when moving the affected joint or limb, tenderness or mild swelling around the area, stiffness or a feeling of weakness in the joint, especially after resting or waking up.

What causes it?
Most cases are caused by overuse or repeating the same movement over and over during sports, hobbies, or daily tasks.

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