Tendinopathies, also known as tendonitis, are painful and common conditions. However, few of us really know what tendonitis is. We will also explain how to prevent tendonitis.
What is tendonitis?
Tendonitis is an inflammation of the tendons (which are tissues that connect muscles to bones). When inflammation occurs, the tendon fibers swell, which causes the tendon to thicken. As a result, the synovium, the fluid that lubricates the tendons, also changes. This thickening of the tendon disrupts its ability to slide smoothly in its sheath, creating friction that causes pain and muscle contractions in the affected area.
Unfortunately, tendonitis is not limited to one part of the body. It can occur in a variety of areas, such as the elbow, shoulder, knee, hand, wrist, foot, and ankle. Each of these locations can have specific symptoms and treatment needs.
Causes of tendonitis
Tendinitis mainly results from overstimulation of the tendons associated with insufficient rest time between efforts. This pathology is thus often caused by repetitive movements exerting excessive stress on poorly trained, poorly warmed up or weakened tendons. For example, it can manifest itself after intensive use of a piano or excessively intense sports training.
Tendinopathies therefore mainly concern untrained individuals, especially when they engage in an activity of unusual intensity . In addition, it should be noted that wearing a sheath that is too tight can also cause tendinitis due to the tendon rubbing against a bone.
Predisposing factors
Several elements can constitute predisposing factors to tendinitis, such as:
- Particular morphological characteristics , such as the soles of the feet turned outwards or inwards, an excessive angle of rotation of the ankles or an asymmetrical posture.
- Certain conditions such as diabetes, obesity, excess cholesterol or uric acid in the blood, dental infection, Lyme disease and other infectious diseases transmitted by ticks. These can indeed make the tendons more fragile.
- Smoking is also a predisposing factor, as it reduces the vascularization of the tendons, thus contributing to the onset of tendinopathies.
- Certain treatments , such as fluoroquinolone antibiotics or statins (used to treat high cholesterol), can also trigger tendinopathies.
- Age , since tendons tend to weaken and become stiffer over time.
- Insufficient hydration level.
How do tendinopathies manifest themselves?
The main symptom of tendonitis is localized pain in the affected tendon. The intensity of this pain varies depending on the degree of severity : stage 1 is characterized by pain occurring only during exercise and disappearing at rest, while stage 3 is associated with continuous pain causing discomfort in daily life.
In some cases, tendonitis may manifest itself not with pain, but with a crepitating sensation. In addition, tendonitis may occasionally be accompanied by localized swelling and increased heat in the affected area.
Risks and complications
Without proper treatment, tendonitis has the potential to become chronic, leaving the tendon weakened and painful . This condition is referred to as chronic tendon pain. Additionally, untreated tendinopathy can also lead to adhesions between the tendon and its sheath, as well as calcification, causing pain and decreased mobility of the joint. In the long term, the tendon loses its ability to fully recover its strength and elasticity, keeping it in a state of persistent fragility.
In some cases, wrist tendinopathies can develop into complications such as carpal tunnel syndrome. It is therefore imperative to treat tendinitis quickly and effectively in order to avoid possible complications and reduce the risk of requiring longer and more complex care.
How to treat tendonitis?
First of all, rest is an effective measure to alleviate the pain associated with tendinopathy. This measure also allows for better healing of the tendon. To do this, it may be beneficial to immobilize the tendon using, for example, an elastic bandage. Using a cold pack on the painful area can also provide relief.
At the same time, herbal products can be an interesting approach. Taking herbal supplements, such as meadowsweet , can be particularly effective in the case of tendonitis due to its anti-inflammatory and analgesic properties, helping to relieve joint pain.
Herbal roll-ons to prevent tendonitis
Some herbal products are also available for external application, such as Roll-ons , designed to relieve this type of pain thanks to their herbal composition with beneficial properties. Similarly, there are balms , developed in collaboration with physiotherapists, osteopaths, doctors and athletes, aimed at combating the pain associated with tendonitis thanks to their powerful anti-inflammatory and vasodilatory properties.
However, if tendinopathy causes severe pain, if it is not relieved after 48 hours of self-medication or if the joint becomes less mobile, it is essential to consult a doctor within the following days.
Preventing tendonitis
The vast majority of tendinopathies associated with sports practice result from errors and bad habits , including : overtraining, lack of warm-up or insufficient warm-up, adoption of incorrect technical gestures, prolonged repetition of the same gesture, use of inappropriate or poorly adjusted equipment, unbalanced diet, as well as dehydration, among others. Therefore, prevention essentially comes down to following a set of simple rules during any physical activity. Here are some tips for treating and preventing tendonitis:
- Perform a warm-up lasting at least 10 minutes, gradually increasing the effort. This warm-up must be adapted to the nature of the planned activity.
- Ensure adequate hydration is maintained.
- Receive professional supervision, especially when practicing a new sport, in order to acquire the correct movements and postures.
- Use proper equipment to prevent potential accidents.
- Respect your own pace and take regular breaks.
- Stretch after exercise to promote recovery.
- Avoid repetitive movements, especially over prolonged periods.
- At work, set up a comfortable workspace adapted to the activity being carried out.
In addition, it is crucial to follow obvious hygiene and dietary practices, such as a balanced diet , for effective prevention of tendonitis.
Tendinopathies, these common ailments that can affect various parts of the body, are responsible for pain and discomfort that disrupt our daily lives. These tendon conditions, often linked to repetitive activities or poorly performed movements, require careful management to relieve pain, restore mobility and avoid long-term complications . Simple actions can also prevent the risk of tendonitis.
References:
Vidal. Tendinopathy (tendinitis).
The MSD Manual. Tendinitis.
Order of physiotherapists. (July 23, 2019). “Tendinitis”: what exactly are we talking about ?
Goetz P. (December 2017). Phytotherapy scheme in tendinitis. Phytotherapy vol. 15 n°6.
