Tendonopathy Help?

  • jeffieboi

    Posts: 1

    Nov 11, 2015 9:17 PM GMT
    Hello guys!
    It seems I have been waylaid by Tendonopathy both in my right
    shoulder and left elbow. I have not been able to do any kind of upper body
    training in a month and it does not seem to be getting any better. It’s
    killing me (both mentally and physically). Any advice on how to get back on
    track would be greatly appreciated. I did see a physical therapist who gave me some exercises, which I am doing. I am also taking Turmeric pills twice daily for the inflammation. Is Yoga still okay? Has anyone out there tried Prolotherapy? And if so, did it work for you.

    Thanks again to all who responded.
  • daveindenver

    Posts: 314

    Nov 12, 2015 1:43 PM GMT
    That sucks.
    What does your physical therapist say about this?
  • Posted by a hidden member.
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    Nov 12, 2015 3:31 PM GMT
    In most cases, you can treat a tendon injury at home. To get the best results, start these steps right away:
    Rest the painful area, and avoid any activity that makes the pain worse.
    Apply ice or cold packs for 10 to 15 minutes at a time, as often as 2 times an hour, for the first 72 hours. Keep using ice as long as it helps.
    Take over-the-counter pain relievers such as acetaminophen or NSAIDs (such as ibuprofen or naproxen) if you need them. Be sure to follow the nonprescription medicine precautions. Always take these medicines exactly as prescribed or according to the label.
    Do gentle range-of-motion exercises and stretching to prevent stiffness

    From a simple Internet search.

    If the pain has been going on for a month and isn't getting better, you should consult a physician not RealJock.
  • Posted by a hidden member.
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    Nov 12, 2015 4:38 PM GMT
    jeffieboi saidHello guys!
    It seems I have been weigh laid by Tendonopathy both in my right
    shoulder and left elbow. Have not been able to do any kind of upper body
    training in a month and it does not seem to be getting any better. It’s
    killing me (both mentally and physically). Any advice on how to get back on
    track would be greatly appreciated.


    Qi gong ( healing practice not martial arts) lymphatic massage and Paleo diet fixed me up. Paleo diet might work by itself by reducing inflamation.
  • Destinharbor

    Posts: 4433

    Nov 12, 2015 5:35 PM GMT
    Just got through dealing with that in my left elbow. Ultimately, what is needed is to stretch out the tendon gently and over time. Depending on which tendon is needing help, the stretching motion will be different. But the one that worked for me, and it wasn't the one I found on the net, was to hold your arm straight out in front, put your hand up in a STOP! position, then use your other hand to gently pull your fingers back. Rotate your hand maybe 30 degrees back and forth while pulling and you will feel the tendons stretching. That fixed it for me over a period of about a month. But most of that time I resumed working out excluding curls which seemed to aggravate it. I now do that for both arms as part of my pre-workout stretching. Shoulder, don't know.

    Make sure you do some cardio to warm your body up before working out and do a series of stretches every time.
  • LJay

    Posts: 11612

    Nov 13, 2015 5:02 AM GMT
    See an orthopedist who will examine the situation and probably set you up with a physical therapist.

    Or you could risk self treatment and have the problem for life.

    Either way tendons take time and patience.

    Your choice.
  • Mitchell7665

    Posts: 12

    Nov 14, 2015 2:52 AM GMT
    Hi 5th year Chiropractic student here,

    While the injury is in the acute stage all you can really do is rest and reduce the inflammation with RICE / medications but only if it helps the pain (conflicting evidence on this but reducing inflammation is thought not to affect the rate of healing, but rather only symptoms unless it is extensive or compressing on injury).

    First you should probably make sure that it actually is a tendinopathy and then isolate what muscle/s are affected. Id recomend seeing a manual therapist (physio/chiro/osteo) if your not sure on muscle and orthopedic testing. Theyll also give you a rehab program from there but if you cant be bothered to see someone then as soon as your able, start with isometric exercises but dont exercise into pain above a 4-6/10 although a little pain is expected. These help to inhibit the pain and maintain strength which will promote movement and healing. Then progress to slow resistance training to regain your strength and seek massage along longitudial to the muscle fibres as the pain subsides to minimise function loss from scarring. Also might be work assessing your form or posture / functional biomechanics to see if there was a predisposing reason as to why the injury occured.


    Hope that helps!