Tendinitis

Tendinitis (tendinopathy) is inflammation or degeneration of a tendon — the tough fibrous cord that connects muscle to bone. Common sites include shoulder (rotator cuff), elbow (tennis/golfer's elbow), wrist (De Quervain's), hip, knee (jumper's), and ankle (Achilles). Usually caused by overuse, ageing, or sudden change in activity.

Symptoms

• Localised pain around the affected tendon.
• Pain with specific movements — lifting the arm, gripping, twisting, climbing stairs.
• Stiffness — worse in the morning or after rest; eases with movement, then returns with prolonged activity.
• Tenderness on pressing.
• Swelling in some cases.
• Weakness of the muscle the tendon serves.

Red flags — urgent

• Sudden "pop" with immediate weakness — possible tendon rupture (e.g. Achilles); go to hospital.
• Severe pain, swelling, red/hot skin — rule out infection or septic arthritis.
• Inability to move the limb or a hanging arm.

Treatment

• Relative rest — reduce the aggravating activity without complete bedrest.
• Ice for 10-15 minutes, several times a day in early stages; heat useful for chronic tendinopathy.
• NSAIDs short-term; topical gels.
• Eccentric strengthening exercises — the best-evidenced treatment; use under physiotherapy guidance.
• Stretching and technique correction.
• Steroid injection — selectively useful; caution with repeated injections (can weaken tendons).
• Shockwave therapy or PRP — considered for chronic tendinopathy at specialised centres.
• Surgery — for persistent cases or complete ruptures.

Prevention

• Warm up and cool down around exercise.
• Gradual progression — increase activity no more than ~10% per week.
• Correct technique — a coach, physio, or trainer can prevent months of pain.
• Ergonomics — for repetitive work-related tendinopathy.
• Healthy weight, strong muscles, flexibility.
• Treat underlying conditions — diabetes, thyroid, gout — affect tendon health.