Can Physiotherapy Help With Tendonitis?

If you’re a resident of Newmarket or York Region and experiencing persistent pain in your joints or limbs, you might be dealing with tendonitis. This common condition affects many active individuals in our community, from weekend warriors hitting the trails at Fairy Lake Park to office workers spending long hours at their computers. The good news is that physiotherapy offers effective solutions for managing and treating tendonitis, providing relief without relying on medication or invasive procedures.

Understanding Tendonitis: What Is It?

Tendonitis (sometimes spelled tendinitis) is a condition characterized by inflammation and irritation of a tendon—the thick, fibrous cord that connects muscles to bones. When tendons become inflamed, everyday movements can become painful and restricted, affecting your quality of life and ability to stay active.

Tendons are designed to withstand significant stress, but they have limits. When overused or subjected to sudden, excessive force, they can develop small tears that lead to inflammation and pain. In more chronic cases, the condition may progress to tendinosis, which involves degenerative changes in the tendon with little or no inflammation.

Common areas affected by tendonitis include:

• Shoulders (rotator cuff tendonitis): Often affects people who frequently reach overhead, such as painters or those playing racquet sports
• Elbows (tennis or golfer’s elbow): Common in both athletes and people who use repetitive wrist and arm motions
• Wrists (De Quervain’s tenosynovitis): Frequently seen in new parents from lifting babies and people who use computers extensively
• Knees (patellar tendonitis or “jumper’s knee”): Common in runners and basketball players
• Ankles (Achilles tendonitis): Often affects runners and middle-aged recreational athletes

Common Causes and Risk Factors for Tendonitis

Many residents of Newmarket and York Region lead active lifestyles, participating in recreational activities that can sometimes lead to tendon injuries. Understanding what causes tendonitis can help you prevent it or recognize when to seek treatment.

Everyday Activities That May Lead to Tendonitis

1. Repetitive Movements: Activities that involve the same motion over and over can strain tendons. This includes:
   • Typing or using a computer mouse
   • Assembly line work
   • Playing musical instruments
   • Painting or decorating
   • Gardening and landscaping
   • Shoveling snow (a common activity during York Region winters!)
2. Sports and Exercise: Many athletic activities can place stress on tendons:
   • Running on uneven surfaces
   • Racquet sports
   • Golf
   • Tennis
   • Weightlifting without proper form
   • Sudden increases in exercise intensity or duration
3. Improper Posture and Ergonomics: Poor positioning while working or performing activities can place additional stress on tendons, particularly for those working from home without proper office setups.

Risk Factors That Increase Your Chances of Developing Tendonitis

Several factors can make you more susceptible to tendonitis:

• Age: As we age, our tendons become less flexible and more prone to injury. Those over 40 typically have higher risk.
• Occupational Hazards: Certain jobs that require repetitive movements, awkward positions, or forceful exertion increase risk.
• Improper Technique: Using poor form during sports or work activities can place excess stress on tendons.
• Underlying Medical Conditions: Conditions like rheumatoid arthritis, diabetes, or obesity can increase tendonitis risk.
• Previous Tendon Injuries: Having injured a tendon in the past makes you more likely to experience problems in the same area again.

Signs and Symptoms of Tendonitis

Recognizing tendonitis early can lead to more effective treatment. Common symptoms include:

• Pain that typically worsens with movement
• Tenderness to touch
• Swelling around the affected joint
• A grating sensation when moving the affected joint
• Restricted movement or stiffness, especially after inactivity or sleep
• In some cases, visible swelling or a lump along the tendon

If you’re experiencing these symptoms, especially if they persist for more than a few days or interfere with your daily activities, it’s time to consider physiotherapy.

How Physiotherapy Helps Treat Tendonitis

Physiotherapy offers a comprehensive approach to managing tendonitis, addressing both the symptoms and underlying causes. For residents of Newmarket and York Region looking for natural, non-invasive treatment options, physiotherapy provides evidence-based solutions tailored to individual needs.

Assessment and Diagnosis

The physiotherapy journey begins with a thorough assessment. A qualified physiotherapist will:

• Evaluate your medical history and lifestyle factors
• Perform physical tests to identify the affected tendon
• Assess your movement patterns, strength, and flexibility
• Identify biomechanical issues that may contribute to your condition
• Develop a personalized treatment plan based on your specific needs

Effective Physiotherapy Treatments for Tendonitis

Modern physiotherapy employs various techniques to treat tendonitis, including:

1. Manual Therapy

Hands-on techniques help improve tissue mobility, reduce pain, and promote healing:

• Soft tissue mobilization
• Joint mobilization
• Friction massage to promote healing
• Stretching techniques

2. Therapeutic Exercise

A progressive exercise program is crucial for tendonitis recovery:

• Eccentric strengthening: Special exercises that focus on lengthening the muscle while it’s under tension, which research shows is particularly effective for tendon healing
• Range of motion exercises: To maintain and improve joint mobility
• Progressive loading: Gradually increasing the stress on the tendon to build resilience
• Functional training: Exercises that mimic daily activities to ensure safe return to normal activities

3. Modalities for Pain and Inflammation Management

Various tools and techniques help manage symptoms:

• Cryotherapy (cold therapy): Reduces inflammation and numbs pain
• Therapeutic ultrasound: Uses sound waves to promote healing
• Shockwave therapy: Uses acoustic waves to stimulate healing in chronic cases
• Taping and bracing: Provides support to the affected area

4. Education and Prevention Strategies

A critical component of physiotherapy is teaching you how to:

• Modify activities to reduce tendon stress
• Improve posture and ergonomics
• Develop proper movement techniques
• Implement strategies to prevent recurrence

The Phases of Tendonitis Recovery with Physiotherapy

Recovery from tendonitis typically progresses through several phases:

Phase 1: Acute Management (1-2 weeks)

• Focus on pain reduction and inflammation control
• Relative rest and activity modification
• Gentle range of motion exercises
• Ice and other modalities for pain management

Phase 2: Progressive Loading (2-6 weeks)

• Gradual introduction of strengthening exercises
• Continued work on flexibility
• Correction of movement patterns
• Progressive increase in activity levels

Phase 3: Return to Function (6+ weeks)

• Sport or activity-specific training
• Continued strengthening and conditioning
• Focus on preventing recurrence
• Gradual return to normal activities

The timeline can vary significantly depending on the severity of your condition, your adherence to the treatment plan, and individual factors like age and overall health.

Benefits of Choosing Physiotherapy for Tendonitis

Physiotherapy offers numerous advantages for treating tendonitis:

1. Non-invasive approach: Avoids surgery and minimizes reliance on medications
2. Addresses root causes: Treats not just symptoms but underlying movement problems
3. Personalized care: Tailored treatment plans based on your specific needs
4. Long-term results: Focuses on prevention and teaching self-management skills
5. Evidence-based techniques: Uses treatments supported by scientific research
6. Holistic perspective: Considers how the condition affects your overall function and quality of life

Self-Care Tips to Complement Physiotherapy

While professional physiotherapy is crucial for proper treatment, there are several things you can do at home to support your recovery:

1. Follow the PRICE protocol for acute pain:
   • Protection: Avoid activities that worsen pain
   • Rest: Give the affected area time to heal
   • Ice: Apply cold packs for 15-20 minutes several times daily
   • Compression: Use supportive bandages if recommended
   • Elevation: Keep the affected limb elevated when possible
2. Stay committed to your exercise program: Consistently perform the exercises prescribed by your physiotherapist
3. Practice good ergonomics: Ensure proper posture and equipment setup at work and home
4. Take regular breaks: If your work or hobbies involve repetitive movements, take frequent short breaks
5. Stay hydrated and maintain a healthy diet: Proper nutrition supports tissue healing
6. Be patient: Tendon healing takes time, and trying to rush the process can lead to setbacks

When to Seek Professional Help

While mild cases of tendonitis may resolve with rest and self-care, you should consider seeking professional physiotherapy if:

• Pain persists for more than a week despite rest
• The pain is severe or worsening
• You experience numbness or tingling
• You’re unable to move the joint or bear weight
• The area is significantly swollen or red
• The condition interferes with sleep or daily activities
• You have recurring episodes of tendonitis

Early intervention often leads to faster recovery and better outcomes, so don’t hesitate to seek help if you’re concerned about your symptoms.

Your Path to Recovery in Newmarket and York Region

For residents of Newmarket and York Region dealing with tendonitis, physiotherapy offers an effective, science-based approach to recovery. By addressing both symptoms and underlying causes, a comprehensive physiotherapy program can help you return to your active lifestyle without pain.

Tendonitis doesn’t have to sideline you from enjoying all that our beautiful region has to offer—from the trails of Fairy Lake Park to the recreational facilities at the Magna Centre