How to Treat a Strained Tendon
Tendons connect muscles to bones in various joints of the body: elbow, ankle, knee, finger, wrist, shoulder, hip and back vertebrae. A strained tendon can occur when a person lifts weight, plays sports or overuses a certain joint. Treatment for a strained tendon typically includes a combination of rest, immobilization, ice, heat, medication, massage and exercise.
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Things You'll Need
- Brace for join
- Ibuprofen (Advil, Motrin) or naproxen (Aleve)
- Ice
- Ice pack or hand towel
- Bath towel
- Heating pad
Instructions
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Treating Your Strained Tendon
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1
Stop all physical activity that directly affects your tendon. Use a joint brace to restrict movement in that joint.
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2
Take two ibuprofen or naproxen every four to six hours until your strained tendon is healed.
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3
Put ice in an ice pack or hand towel. Strap or tie hand towel on your strained joint. Make sure that the ice is directly compressed against the strained tendon. Leave the ice on your tendon for 15 to 20 minutes. Repeat this procedure every three to four hours until inflammation and pain are substantially reduced.
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4
Once initial inflammation is under control, use a heating pad several times per day. Before or after using the heating pad, massage the strained tendon from five to fifteen minutes. Repeat several times per day.
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5
When inflammation has subsided, stretch your injured tendon or joint in one direction (i.e. bend foot forward to stretch ankle). Hold that position for 15 to 30 seconds, then relax. Repeat the movement three times. Next, stretch the tendon in the opposite direction (i.e. bend foot backward to stretch ankle) and hold that position for 15 to 30 seconds. Do that exercise three times. If you have a tendon injury in a joint that moves in more than two positions (i.e. wrist), stretch it to one side then the other, holding each position for 15 to 30 seconds. Repeat each movement three times.
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Tips & Warnings
Make sure you get ice on your strained tendon within the first 48 to 72 hours after the onset of your injury. Ice causes vasoconstriction (a narrowing of blood vessels). It minimizes inflammation and consequential pain by limiting the flow of blood to the affected area. Once the initial inflammation has subsided, you can use heat to promote blood flow with healing properties such as oxygen and vitamin C to your tendon. Massage and exercise will also increase blood flow to your tendon. In addition, massage relaxes nerves and muscles, which helps reduce pain. Massage also limits scar tissue which is one of the main contributors to recurring injuries. Performing certain stretching exercises will increase flexibility in your tendon. Resistance exercises (i.e. tennis ball squeeze for finger tenon strain) increase stability in a specific joint.
Never apply ice directly against your skin, as this can cause frost bite. Do not embark on an exercise too soon, or you can worsen your tendon injury. If your pain persists for more than three to five days, even with the aforementioned treatments, see your doctor.
