When a new ache or sharp twinge shows up out of nowhere, it’s easy to assume your arthritis might be spreading. But hold on — there’s another common culprit that could be behind that pain: tendonitis.

Tendonitis happens when a tendon — those thick, cord-like structures that connect muscles to bones — becomes inflamed or irritated. It usually strikes near joints, which is why it’s so often confused with arthritis. And while anyone can experience tendonitis, it’s especially common in adults over 40.

Tendonitis is most often triggered by repetitive movements or overuse. You might’ve heard of tennis elbow, jumper’s knee, pitcher’s shoulder, or golfer’s elbow—these are all forms of tendonitis named after the activities that commonly cause them.

But it’s not just athletes at risk. Everyday tasks like power washing, spreading pine straw, cleaning the boat, or even taking a longer-than-usual walk on uneven ground can spark tendon irritation. Activities like dancing, gardening, deep-cleaning, or skiing without a proper warm-up can also do it.

Tendonitis pain usually flares up with movement and calms down with rest. You might also notice redness, swelling, or warmth around the joint. Sometimes the pain comes on suddenly and only lasts a few days, while other times it builds slowly and lingers for weeks or even months.

If overuse is the cause, rest is key to resolving the issue. That means dialing back the activity or avoiding it for a while. Cold therapy is a great first step to reduce swelling — apply ice (wrapped in a towel, never directly on skin!) for 15 to 20 minutes, then take at least 20 minutes off. Repeat every 2 to 3 hours during the first 24 to 48 hours. No fancy ice pack? A bag of frozen peas will do the trick! 

Certain supplements can help speed up recovery and reduce inflammation:

• Omega-3 fatty acids (found in wild-caught fish or taken as a supplement) to help reduce inflammation
• Turmeric (as a spice, capsule, tea, or oil)
• Bromelain (a pineapple enzyme that helps with tissue repair)
• Collagen (in powder or bone broth form to support tendon structure)
• MSM (a sulfur compound essential for tendon function)

Ensuring the correct body position and correct posture during the problematic activity is important when trying to prevent the injury from recurring. Warming up the area before, during and after the activity is also useful. Start new exercises slowly. Pace yourself when undertaking abrupt, abnormal chores. Take enough rest days between workouts if you are starting a new routine as your tendons need time to catch up with any new form a of movement. 

Supportive gear like braces, wraps, compression sleeves, or kinesiology tape can help take pressure off healing tendons. Kinesiology tape is a therapeutic tape applied strategically to the body to support tissue, decrease pain and swelling, and improve performance. (Pro tip: if you’re considering kinesiology tape, check in with a pro like a physical therapist first to make sure it’s applied correctly.)

In some cases, corticosteroid injections might be recommended for short-term pain relief. These are administered by a doctor and can help with inflammation, though they’re usually a last resort.

If tendonitis continues, or you ignore symptoms and overuse an unhealed injury, there is a possibility of the tendon rupturing or developing lesions on the tendon that may require surgery. The best treatment for tendonitis depends on case history and a physical exam to rule out any other conditions or problems. A chiropractor can assess your posture, give you tips for performing certain activities in a safer way, increase flexibility by making sure the nervous system is working properly and increase joint mobility. 

Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.