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Soothing the Pain of Bursitis and Tendinopathy
Birth of Bursitis and Tendinitis
- Bursitis—swelling and irritation of the bursa
Tendinopathy—problems in the tendon including
- Tendinitis—swelling and irritation of the tendon
- Tendinosis—a wearing down of the tendon in response to overuse
Listen to Your Body, Avoid the Problem
- Check your technique. A small correction in how you do an activity can make a big difference.
- Lower the intensity. You may have gone too hard, too fast. Lower your intensity level and gradually increase your intensity as you get stronger.
- Vary your actities to distribute the stress.
- Be aware of activities that have repetitive actions.
- For tasks like shoveling or sweeping, take small breaks to give your joints a break.
- For sport activites like tennis, do other types of exercise (cross-training) to give your body a break from the repetitive motions of one sport.
You Have Pain, Now What?
- Rest—avoid the activity that is causing the pain
- Ice—can help reduce swelling, so pack it on for a short time, a few times a day.
- Nonsteroidal anti-inflammatory drugs (NSAIDs)—pain relievers like ibuprofen or naproxen. If you have any medical problems, or take other medications, check with your doctor before starting this medicine.
- Investigate what action may have caused the pain. Look for ways to prevent it from happening again.
- Improve balance of muscles around a joint—imbalances can increase your risk of injury
- Strengthen muscles around the joint—to relieve pressure on the tendons and bursa
- Identify improper techniques that may be causing problem
American Orthopaedic Society for Sports Medicine http://www.sportsmed.org
American Society of Exercise Physiologists http://www.asep.org
Canadian Society for Exercise Physiology http://www.csep.ca
Public Health Agency of Canada http://www.phac-aspc.gc.ca
Achilles tendinopathy. EBSCO DynaMed website. Available at http://www.ebscohost.com/dynamed. Updated April 29, 2014. Accessed October 24, 2014.
Andres BM, Murrell GA: Treatment of tendinopathy: what works, what does not, and what is on the horizon. Clin Orthop Relat rEs. 2008;466:1539-54.
Anterior tibialis and extensor teninopathy. EBSCO DynaMed website. Available at http://www.ebscohost.com/dynamed . Updated April 29, 2014. Accessed October 24, 2014.
Bass E. Tendinopathy: why the difference between tendinitis and tendinosis matters. Int J ther Massage Bodywork. 2012;5(1):14-17. Available at: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3312643/. Accessed October 24, 2014.
Mayor, RB. Treatment of athletic tendinopathy. Conn Med. 2012 Sep;76(8):471-475.
Patellar teninopathy. EBSCO DynaMed website. Available at http://www.ebscohost.com/dynamed. Updated July 18, 2014. Accessed October 24, 2014.
Pes anserine bursitis. EBSCO DynaMed website. Available at http://www.ebscohost.com/dynamed. Updated September 20, 2012. Accessed October 24, 2014.
Posterior tibialis teninopathy. EBSCO DynaMed website. Available at http://www.ebscohost.com/dynamed. Updated April 29, 2014. Accessed October 24, 2014.
Questions about bursitis and tendinitis. National Institute of Arthritis and Musculoskeletal and Skin Diseases website. Available at: http://www.niams.nih.gov/Health%5FInfo/Bursitis/. Published June 2013. Accessed October 24, 2014.
Wasielewski NJ, Kotsko KM: Does eccentric exercise reduce pain and improve strength in physically active adults with symptomatic lower extremity tendinosis? A systematic review. J Athl Train. 2007;42:409-21.
- Reviewer: Michael Woods, MD
- Review Date: 10/2014
- Update Date: 10/24/2014