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!

Tips and Tricks for Preventing and Managing Tendonitis

You wake up on a Monday morning with some forearm and elbow soreness.

You did a lot of yard work this past weekend- raking, pruning, and using the weed wacker. And last week, at work, you had to use several hand tools that required a lot of gripping and moving your wrist around.

You think back to several years ago when you dealt with a lot of pain and other issues with that same part of your arm…something they called “tennis elbow?

Boy, you’d really like to avoid another case of that!

So what should you do?

—

Tendonitis is a common experience . It is a musculoskeletal condition when a tendon, the thick fibrous cord connecting muscles to bones, becomes inflamed. Repetitive motions, overuse of muscles, or improper ergonomics can cause it. However, with proper awareness and preventive measures, minimizing the risk of tendonitis and effectively managing its symptoms is possible.

Recognizing Early Signs of Tendonitis:

Early detection of tendonitis symptoms is crucial for timely intervention. Industrial workers should be vigilant of the following signs:

· Pain or tenderness near a joint, usually where the tendon attaches to the bone

· Swelling or inflammation around the tendon

· Stiffness or difficulty in moving the joint

· Gradual onset of discomfort, especially after repetitive tasks

· Weakness in the affected muscle group

Stretches and Strengthening Exercises:

Regular stretching and strengthening exercises can help industrial workers maintain flexibility and muscle strength, reducing the risk of tendonitis. Here are some recommended stretches and strengthening exercises for the wrist and elbow.

Wrist/forearm/elbow:

o Wrist Flexor Stretch:

• Extend your arm in front of you with the palm facing down.

• Use your other hand to gently bend your wrist upward until you feel a stretch in the forearm.

• Hold the stretch for 2-4 rounds of 20-30 seconds each.

o Wrist Extensor Stretch:

• Extend your arm in front of you with the palm facing down.

• Use your other hand to gently bend your wrist downward until you feel a stretch in the forearm.

• Hold the stretch for 2-4 rounds of 20-30 seconds each.

o Forearm Strengthening Exercise:

• To focus on the muscles on the inside of your forearm, hold a light dumbbell or a resistance band with your palm facing up.

• Slowly curl your wrist upward against the resistance, then lower it back down.

• Perform 2-3 sets of 10-15 repetitions.

• Do this same technique, starting with your palm facing down to target the muscles on the outside of your forearm.

Modify your work:

Correct ergonomics and tool usage are essential for preventing tendonitis in industrial settings. Workers should adhere to the following guidelines:

1. Maintain neutral wrist positions while gripping tools whenever possible to reduce strain on tendons.

2. Take regular breaks to rest and stretch muscles during repetitive tasks.

3. Use ergonomic tools with padded handles and adjustable grips to minimize joint stress. Using anti-vibration gloves may also help decrease the demands on tendons while using power tools that create a lot of vibration.

4. Avoid excessive force or sudden movements when using tools, as this can strain muscles and tendons.

Preventing and managing tendonitis requires a proactive approach focusing on early recognition, regular exercise, and proper ergonomics.

By implementing stretching and strengthening routines and following correct ergonomics, you can reduce the risk of tendonitis and maintain optimal musculoskeletal health.

Please note that these exercises above are general recommendations. They should not take the place of advice from a medical professional.

If you would like a program developed specifically for you and your needs by one of our physical therapists, occupational therapists, or athletic trainers, contact us today!

In addition to elbow and wrist stretching, strengthening, ergonomic modifications, your plan may include things like manual therapy, trigger point dry needling, therapeutic cupping, functional exercise and so much more.

—

About the author:

Megan is our Sports Medicine Coordinator and a key player on our Industrial and Tactical Medicine Teams. She has utilized this preventative exercise and ergonomic strategies to help all the athletes she works with within all realms.

References:

• https://www.ptandrea.com/blog-posts/ergonomic-principles-and-hand-care-techniques

• https://www.medicalnewstoday.com/articles/324489

• https://www.researchgate.net/figure/Recommendations-for-hand-tool-handle-design-5_fig10_234056130

• https://www.harborfreight.com/anti-vibration-mechanics-gloves-x-large-58696.html

• https://steemit.com/sledge/@lindawilson/high-quality-sledgehammers-make-a-high-impact