Tendinitis and You

By Christopher Huctwith, RMT

The muscles in our bodies are attached to bone by fibrous cords, called tendons. Tendons are made of regularly arranged, dense collagen fibrils (cords). These cords are elastic to a point, but if pushed past it’s threshold, a tendon can suffer small rips in it’s fibers (microtearing). When our body senses this microtearing, an inflammatory response follows. This is tendinitis; the inflammation of a tendon.

In addition to the inflammation, our body, in an attempt to fix itself, will begin to lay down collagen at the inflamed site. But this collagen is not layed down in the original, linear fashion. Rather, it leads to the inflamed tendon becoming a matted, non-linear fabric, shortening the tendon and decreasing the muscles range of motion.

Sites most commonly affected include the shoulder (pitchers, quarterbacks), the elbow (tennis or golfer’s elbow), the wrist (de Quervain’s tenosynovitis), the fingers (trigger finger), and the ankle (Achilles tendonitis).

Anyone can be affected by tendinitis. An individual who does a motion over and over again can suffer, whether an athlete, worker or hobbiest. When seen in the context of working, the term often given is Repetitive Strain injury.

So, if you have a tendinitis, what can you do? There are a number of steps that should be taken to help a tendinitis sufferer with recovery. The most important step is to stop doing what is causing the injury. So, if golf is the cause of your elbow pain, it would be best to take some time off. This isn’t always an easy first step for people, whether the injury is caused by sport or by employment. “No pain, no gain”, does NOT apply here. If there is pain, you should abstain!

Next, since tendinitis is an inflammatory condition, ice/cold needs to be applied to the site of injury. It is recommended to apply the ice pack to the area for a maximum of 10 minutes and then remove for 10 minutes; repeat as necessary. Leaving cold on the surface for more than 10 minutes can cause an increase in swelling and activity at the site, which is unwanted.

Once swelling is on the decrease and the area is less painful, a visit to your RMT (Registered Massage Therapist) would be wise. An RMT will aid in breaking down the matted fibers at the injured site. This is important because the matted, non-linear fibers have shortened the muscle unit and if left in this state will be weakened and more prone to further, future injury.

Once these fibers are broken down, icing is continued (as above), and stretching is applied to the tendon. This stretching will help to align the fibers to create a lengthened, linear formation, that is stronger and better prepared to avoid further injury.

Lastly, education is important. We must realize the importance of taking breaks from repetitive movements, and the importance of stretching regularly. Add to this, a regular trip to your favourite Family Health Options’ RMT, and you are well on your way to consistent, good health.