Tendonitis 101: What Every Industrial Worker Should Know to Stay Pain-Free

Tendonitis is a prevalent condition characterized by inflammation of a tendon, the thick fibrous cord that connects muscle to bone.

It typically results from overuse or repetitive stress and can affect various tendons throughout the body, including those in the shoulders, elbows, wrists, knees, and ankles. In a previous blog post, we discussed some stretching and strengthening exercises and ergonomic concepts an industrial worker can utilize to help avoid tendonitis.

But what if you’ve already developed the condition?

This article explores the average recovery timeline and general treatment strategies for some of the most common cases of tendonitis industrial workers develop, helping you understand what to expect and how to manage this condition effectively.

Common Types of Tendonitis for Industrial Workers:

Click here to learn more about Tennis Elbow

1. Tennis Elbow (lateral epicondylitis): This condition involves the tendons on the outside of the elbow, usually caused by repetitive wrist and arm motions.

2. Golfer’s Elbow (medial epicondylitis): Affects the tendons inside the elbow, often from repetitive gripping or wrist flexion.

3. Rotator Cuff Tendonitis: This condition impacts the tendons in the shoulder, typically due to overhead activities or lifting.

4. Trigger Finger or Trigger Thumb (stenosing tenosynovitis): This condition occurs in the hand when the tendon sheath becomes irritated and swollen. It is often caused by repetitive use of the thumb or fingers, such as gripping or pinching.

5. Achilles Tendonitis: This condition affects the Achilles tendon, which connects the calf muscles to the heel bone. It is often caused by excessive running or jumping. Heavy, stiff work boots can also irritate the Achilles tendon.

Recovery Timelines

Recovery from tendonitis varies depending on the severity of the condition, the tendon affected, and the effectiveness of the treatment plan. However, general timelines can be outlined as follows:

1. Mild Tendonitis: For cases caught early and involving minimal damage, recovery can range from a few weeks to a couple of months. With proper rest and treatment, individuals often return to their normal activities within this timeframe.

2. Moderate Tendonitis: If the condition is more established and involves moderate inflammation and pain, recovery may take 2 to 6 months. This duration includes time for therapy and a gradual return to activities.

3. Severe Tendonitis: For severe cases beyond 6 months, it’s not uncommon for a tendinitis to transition to a tendinosis. This means there are actual physical changes and degradation within the cellular structure of the tendon. Depending on your symptoms, this may require intensive therapy or other medical intervention. Moral of the story here: if you’re having pain, don’t wait and see if it improves. Act ASAP!

General Treatment Strategies

Effective treatment for tendonitis involves a combination of self-care measures, medical interventions, and physical or occupational therapy. Check with your employer to see if they sponsor any on-site or near-site programs for seeing an athletic trainer, physical therapist, or occupational therapist.

Here’s a breakdown of common approaches:

1. Rest and Activity Modification:

o Rest: Avoid activities that exacerbate the pain. Giving the affected tendon time to heal is crucial.

o Activity Modification: Adjust your activities to reduce stress on the tendon. This might involve changing techniques or using different equipment. It’s essential to keep your body moving during this time, so find something that you like to do that doesn’t increase your pain.

2. Moist Heat:

o Apply moist heat: Apply moist heat (e.g., a moist heating pad) to the area for 5-10 minutes twice a day. The moist heat will promote soft tissue healing and increase the flexibility of the muscles surrounding the area.

3. Medication:

o Consult with your medical provider regarding medication usage. In general, nonsteroidal Anti-Inflammatory Drugs (NSAIDs) may be helpful; however, movement within pain-free limits may be equally as effective if done appropriately.

4. Physical Therapy or Occupational Therapy

o Stretching and Strengthening Exercises: An experienced physical therapist or occupational therapist can guide you through exercises to improve flexibility and strengthen the muscles around the affected tendon.

o Manual Therapy: Techniques such as massage, mobilization, therapeutic cupping, or trigger point dry needling may reduce pain and improve function.

5. Supportive Devices:

o Braces or Splints: These can help support the affected tendon and prevent further strain during the healing process. Consult your employer about which ones you may or may not be allowed to wear at your job.

6. Injections or Surgery:

o Things like corticosteroid injections, platelet-rich plasma and surgery may be an option if other interventions have not been helpful. When treating these conditions, seeing a PT or OT first has been proven to save you time and money.

Conclusion:

Understanding the recovery timeline and treatment options for tendonitis can help manage expectations and guide effective management of the condition.

Early intervention and adherence to a comprehensive treatment plan are essential for a successful recovery.

If you experience persistent or severe symptoms, let’s chat!

3 Tips to Improve Your Desk Setup

As a physical therapist, I have had the opportunity to work with and support office workers in learning how to set up and use their workstations ergonomically for optimal support and comfort. I’d like to share some of the pearls I have learned.

We have all heard the saying, “Everything in moderation.” One may choose to start eating healthier and choose one less dessert at a party or cut back on the size of that favorite mocha latte. Someone with a love of shoes may decide to create a shoe budget to keep spending in moderation. In the same way, moderation also applies to physical activity and body posture. Runners prepare for a race by following a training plan that allows the body to have periods of rest to prevent repetitive injury. With stationary activities, it is just as important to have periods of movement. Designed to move, our bodies feel the impact of lack of movement. Sitting for prolonged periods can lead to reduced blood flow, stiffness, discomfort and fatigue (both mental and physical).

These simple tips will help you moderate stationary activity in order to work healthier and more efficiently in an office setting.

1. Sit Smart:

Seating Choice – office chairs with adjustable height, seat depth and lumbar support offer an individual fit to support the spine and legs.

Showing how to assess seat height, seat depth and lumbar support.

Key Seating Adjustments

Seat Height – choose a height that places the thighs parallel to the floor or slightly higher. This creates a stable base of support. If adjusted too low the hips can become stiff and if adjusted too high one may slide forward and slump.

Seat Depth – adjust to fully support the thighs, but still leave the width of a couple fingers between the front edge of the seat and the back of the knee. This is very important to distribute body weight evenly and not impede blood flow at the back of the knee.

Lumbar Support – adjust to support the curve of the lower back. This not only supports the back but also promotes healthier upper body and leg postures. In some cases, even with an adjustable lumbar support, individuals find they may need more. Rolling up a towel or purchasing an additional lumbar cushion is a simple fix.

2. Be Aligned (With Your Desk/Workstation)

Showing proper alignment with your desk

Desk Height – if able to adjust desk height, adjust so that while typing the forearms are parallel to the floor and wrists are at the same level or slightly lower than the elbows. This will keep the wrist in neutral postures and help reduce the risk for development of carpal tunnel. If the desk height cannot be adjusted, hopefully it is just a little high. To solve this problem, add a footrest and raise the chair. If too low, look for a different desk.

Keep It Close – to prevent leaning forward and slumping as well as unnecessary reaching, adjust the keyboard and mouse to be close to the edge of the desk; adjust monitor(s) to be centered in front of you, about an arm’s length away, and at a comfortable height to view the screen without needing to tip the head up or down.

3. Sit (or Stand) in Moderation

Schedule Movement Breaks – whether it is a sticky note or a phone or calendar reminder, plan to move every hour. A lap around the office, a water refill break, a longer walk during lunch break, a trip to the printer, and even 1-2 minutes of standing and shifting weight or marching in place help break the stationary cycle. If you have an adjustable desk and can stand while you work, remember it is just as important to move and avoid locking in a stationary standing posture for a long time.

Eye Breaks—Remember that our eyes need a break as well. Periodically look away from the computer screen and focus on something else in a different direction. This can reduce eyestrain and related tension headaches.

If our bodies are supported in healthy postures and given opportunities to move, we will reap the benefits of working comfortably with more energy and focus. If you haven’t already, take the time to adjust your office workstation and plan movement every day properly.

Remember to sit smart, be aligned, and of course, everything in moderation!

About the Author: Dr. Renee Anderson, PT, DPT, is heavily involved with our Industrial Medicine program and helps at our clinics in Shawano and Green Bay.

How to Decrease fatigue and reduce stiffness in 5 minutes.

Feeling sluggish or stiff at work?

Try these 5-minute breaktime exercises to boost circulation, reduce fatigue, and alleviate stress!

These short and simple exercises can be done during breaks to relax overworked muscles and activate those not used as often. This will improve your ability to perform your job with focus and reduce aches and pains. Dynamic stretches and postural reversals are critical to this process.

Dynamic stretches held for just 0-5 seconds increase blood flow and improve flexibility and strength.

Postural reversals, done throughout the day, counteract the effects of prolonged postures. Incorporate these exercises into your daily routine and feel the difference immediately! 

Dynamic Stretches:  

Dynamic stretches assist with restoring physical functioning & flexibility, elevating the core body temperature, increasing circulation, accelerating energy production, and improving speed & strength.

Increased blood flow to your tissues helps delay muscular fatigue. 

Perform each exercise until the muscles feel warmed up, avoiding any movements that cause pain.* Progress slowly and always move through a pain-free range. Stop when you feel a gentle pull. They are most effective if they are done a few times per day.

• Head Circles - Rotate the head to make circles. Complete in both directions.  

• Arm Circles - Lift arms away from the body. Move in a circle. Complete both directions.  

• Wrist Circles - Bend elbows. Move the wrist in a circular direction. Complete in both directions.  

• Squat-to-Fly: Stand with feet hip-width apart and push hips back as if sitting on a chair. Cross arms in front of your chest. Bend your knees to lower yourself into a squat. Stand up while uncrossing/opening your arms as wide as you can. Squeeze your shoulder blades together.  

• Toe-Touch to Side-Bend - Stand with feet hip-width apart. Try to touch your toes, and stop when you feel tension. Return to an upright position and lift one arm above your head. Reach to the opposite side. Re-center. Bend towards the toe and then reach towards the opposite side.  

• Butt Kickers - Stand with feet hip-width apart. Bend your right knee and lift your heel toward your butt. Lower your right leg and do the same on your left side.  

• Lunges: Stand with your right foot in front and your left foot in back. Move your hips forward while bending your front knee to tolerance. Repeat on the opposite side.  

• High-Knee with a Twist - Lift knee upwards towards the chest while rotating trunk. Bring opposite elbow to knee at the same time—alternate sides.   

This is an example of a program we use for our industrial clients; however, these are great for office workers too!

Postural Reversals:  

Postural Reversals involve placing your body in the opposite position or motion. They can be done throughout the day and only take a few seconds to accomplish. Postural reversals are more effective for combating muscular tension from prolonged postures than stretching alone.

• If you’re Standing, perform 5 squats every 30 minutes of continuous standing.  

• If you’re twisting your wrists a lot, draw circles with your wrist for 3-5 reps in each direction.  

• If you’re gripping a lot, Make a tight fist and then spread your fingers out as wide as possible, returning to the starting position with 3-5 reps total.   

• If you’re forward-bending a lot, Stand hip-width apart and reach up towards the sky for 5-10 seconds. Slightly bend or curve your spine backward, using your hands to support your lower back as needed.   

• If you’re Forward Reaching a lot, Stand hip width apart, arms out to the side, elbow bent at 90 degrees into a “Happy Cactus” position, perform 3-5 reps for every 15 minutes of work.  

• If you’re sitting a lot, stand and complete 25 high knees every 30 minutes of sitting. We can do this in place or march forward.  

• If you have low back discomfort while seated, arch your back and round your back for 5-10 reps as needed.  

You can perform these exercises wherever you have adequate space or surface support, as needed. 

Dynamic stretches and postural reversals boost circulation and reduce muscular fatigue. Incorporate these into your daily routine and feel the impact on your physical and mental health. 

*Disclaimer: Please note, these exercises are general recommendations. They should not take the place of advice from a medical professional. If you would like a program developed specifically for your or your workforce by one of our physical therapists, occupational therapists or athletic trainers or feel like you could benefit from manual therapy, dry needling or cupping to compliment these exercises, contact us today!

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About the author: Megan is a Physical Therapist Assistant at our Fond du Lac and Ripon Clinics. She is also heavily involved with our Industrial Team. She uses similar exercises to help workers thrive during their workday and prevent injuries for jobs requiring prolonged postures/positions and repetitive work.

Winter Safety in Industry: Navigating Cold Conditions with Confidence

As the temperature drops, it’s important to be reminded of best practices to stay safe (and warm). The following tips should always be top of mind:

1. Good Things Have Layers: Lasagna. Tiramisu. Employees who aren’t cold. Dressing in layers allows you to trap heat easily while providing you the ability to adjust clothing as needed. Start with a moisture-wicking layer (synthetic or polypropylene, not cotton!) to avoid your body cooling down due to sweat. Then add a light insulating layer (light fleece or long-sleeve shirt) to retain heat and, if needed, a heavier fleece to trap the heat and keep you warm. Choose layers that are compliant with your employer and allow the movement needed for work. A wind/waterproof layer can be added to increase protection during outdoor tasks.

2. Put Your Best Foot Forward: Good traction is key for navigating winter conditions. Invest in non-slip, insulated boots to prevent slips and falls on icy surfaces as well as to keep your feet warm. We chose the word invest deliberately, as well-made footwear will generate benefits. Avoid a tight fit that restricts circulation and movement. What’s inside of your boots is important as well. We recommend a two-layer sock system for cold conditions. Again, lose the cotton and opt for a thin polypropylene sock with a wool sock over top. The first layer allows moisture to be wicked from the feet, and wool stays warm even when wet from snow or sweat.

3. Have a Nice Trip, and See You Next Fall: This is not breaking news, but we’ll shout it out nonetheless: SNOW & ICE CREATE HAZARDS! Slips trips, and falls—the most common of workplace injuries—increase dramatically during winter months. To prevent such occurrences, along with the pain and embarrassment that often accompany them, snow and ice should be cleared from all walking surfaces. Salt and deicer should be used as quickly as possible for the best results. If walking on snow or ice is unavoidable, take shorter steps and walk slower to improve reaction time to traction changes.

4. I Don’t Feel Thirsty: Yes, but you still need to hydrate. During the winter season, it is not uncommon to feel like we need to consume less fluids. This can be perceived by less perspiration and decreased feelings of thirst. However, we are still losing fluids through respiration, sweat, and urination even in cold weather. Proper hydration is crucial to ensure our bodies can generate enough heat to maintain a healthy body temperature. Drink water regularly throughout the day even if you don’t feel thirsty. Decrease the intake of beverages with high concentrations of alcohol and caffeine as those can contribute to dehydration.

5. Communication Matters: Report any safety concerns promptly to ensure a quick and effective response to potential hazards and decrease the risk of injury. Enough said, right?

By following these safety guidelines, we can ensure a safe environment for everyone. Stay vigilant, stay warm, and let's navigate this winter season with caution and care.

All this being said, accidents do happen, and know Advanced Physical Therapy & Sports Medicine is here when you need us!