Tendonitis, the inflammation of tendons, is a common repetitive stress injury affecting millions of Americans each year. Each year, nearly 1 million people miss work to recover from musculoskeletal issues, such as pain or loss of function, caused by overexertion or repetitive movements in the hands, wrist, or elbow.
At Pittsburgh Hand and Nerve, we specialize in the diagnosis and treatment of musculoskeletal repetitive stress injuries, offering expert care to patients in Pittsburgh and nearby areas. Whether your tendonitis is from repetitive motion, sports, or work, our team provides tailored treatment plans to relieve your pain. Don’t wait—schedule an appointment today and get back to the activities you love, pain-free.
Knowing which activities increase your risk of tendonitis is key to prevention and effective management.
Activities That Commonly Lead to Tendonitis and How to Treat Tendonitis
1. Repetitive Hand and Wrist Motions
Examples
- Typing
- Lifting
- Gripping or grasping
Repetitive motions like these can strain the tendons in your hands and wrists over time, potentially causing inflammation and soreness. This overuse can lead to conditions such as DeQuervain’s tendonitis or lateral epicondylitis. Straining an affected tendon repeatedly may cause pain, swelling, or a grating feeling in the tendon sheath.
Tips to Prevent Tendonitis and Reduce Strain
- Use ergonomic tools, such as supportive keyboards and wrist rests, to relieve stress on tendons.
- Take frequent breaks to stretch and rest your hands to avoid too much stress on connective tissue.
- Maintain proper posture to reduce unnecessary pressure on joints and the tendon sheath.
2. Sports and Physical Activities That Can Cause Wrist Tendonitis and Tennis Elbow Issues
Examples
- Tennis or Pickleball
- Golf
- Weightlifting
- Any physical activity involving repetitive hand, wrist, or elbow motions
Repetitive movements in sports, such as swinging a racquet, club, or lifting weights, can overuse the affected muscles and tendons, leading to conditions like DeQuervain’s tendonitis or tennis and golfer's elbow. Over time, too much stress on an injured tendon increases the risk of tendon inflammation or a torn tendon, causing severe pain, muscle weakness, and limited mobility.
Suggestions for Proper Technique and Warm-Up to Prevent Tendon Problems
- Perform dynamic stretches to prevent tendon injuries and improve flexibility.
- Focus on proper form during activities to distribute stress evenly and avoid further injury.
- Gradually increase intensity to reduce the risk of strenuous exercise causing a sore muscle or tendon.
- Incorporate rest days into your routine to allow connective tissue and affected tendons to repair themselves.
3. Improper Posture or Body Mechanics During Physical Labor
Examples of Improper Posture or Body Mechanics That Lead to Symptoms of Tendonitis
- Lifting heavy objects with sudden jerking motions.
- Awkward wrist positions during repetitive tasks.
- Unsupported muscles or tendons while performing manual labor.
How Improper Posture Stresses Tendons and Causes Tendon Problems
Poor posture and body mechanics put stress on the connective tissue where the tendon attaches to the muscle or the muscle to the bone. This strain can lead to inflammation, reduced mobility, and tendon injuries like DeQuervain’s tendonitis, golfer's elbow, or medial epicondylitis. Performing activity in awkward positions may also lead to symptoms like pain, a dull ache, or a grating feeling in the tendon sheath.
Recommendations for Proper Posture and Ergonomic Training to Prevent Tendon Problems
- Proper lifting technique to avoid straining tendons or muscles.
- Keep wrists neutral during tasks to reduce stress on the tendon sheath.
- Take breaks to rest and reduce pain in the sore tendon.
- Use ergonomic tools or workstations that place less stress on joints and connective tissue.
- Occupational therapy training to improve strength and technique to prevent tendon injuries.
4. Lack of Rest and Recovery Time
Overworking muscles and tendons without rest puts stress on the area, increasing the risk of tendonitis. Prolonged strain can cause micro-tears, inflammation, and weakened tendons, making them more prone to injury. Conditions like tennis elbow can develop by performing repetitive stress activity without proper recovery.
Recovery Strategies to Prevent and Treat Tendonitis
- Take rest breaks: Let the injured tendon heal after increased activity.
- Try active recovery: Light stretches and low-impact activities improve blood flow and reduce stress on tendons.
- Use ice or heat therapy: Ease pain and inflammation.
- Balance your workload: Avoid repetitive tasks and overloading tendons.
- Stay hydrated and eat well: Support tendon repair.
5. Equipment or Tools That Strain Tendons and Lead to Symptoms of Tendonitis
Examples of Problematic Tools That Cause Tendon Problems
- Heavy-duty pliers or wrenches that require increased grip strength.
- Non-ergonomic scissors or cutting tools.
- Tools with hard or poorly cushioned handles.
Using poorly designed tools forces tendons into unnatural positions, leading to strain and inflammation. Over time, these repetitive motions can cause conditions like DeQuervain’s tendonitis, golfer’s elbow, or lateral epicondylitis.
Tips to Prevent Tendon Problems and Treat Tendonitis
- Choose ergonomic tools with cushioned, adjustable handles to place less stress on affected areas.
- Use tools that match your hand size and strength to align tendons properly.
- Hold tools firmly, and avoid gripping too tightly to prevent further injury or muscle weakness.
- Take regular breaks to stretch and reduce tension on muscle and connective tissue.
If you experience the symptoms of tendonitis, such as pain, swelling, or stiffness, consult an occupational therapist or sports medicine specialist for nonsurgical therapy treatments, corticosteroid injections, or imaging tests like magnetic resonance imaging to identify the injured tendon.
When to Seek Treatment
- Pain and Discomfort: Persistent joint pain or sore tendons, especially after repetitive motions.
- Stiffness: Difficulty moving the affected area, often worse in the morning.
- Swelling or Warmth: Visible swelling, warmth, or a grating feeling around the tendon sheath.
Early treatment, such as occupational therapy or other nonsurgical treatments, can reduce pain and prevent progression of tendonitis. Addressing symptoms within the first few days is critical to avoiding a prolonged recovery.
Begin Your Path to Recovery with Dr. Spiess Today
Don’t let tendonitis or other repetitive motion injuries disrupt your life. With personalized care and expert treatment, Pittsburgh Hand and Nerve is here to help you get back to living or playing pain-free.
Schedule an appointment with Pittsburgh Hand and Nerve today to receive specialized care for tendonitis and repetitive motion injuries. Let our dedicated team help you regain mobility, strength, comfort, and confidence in your everyday activities. Reach out to us and start your path to recovery!
