Tendonitis is one of the most common musculoskeletal conditions there is. It includes:

Tennis Elbow (Lateral Epicondylitis)
Golfer’s Elbow (Medial Epicondylitis)
Patellar Tendonitis
Achilles Tendonitis
Plantar Fasciitis
And any other tendon that is susceptible to overuse

Along with its commonality is its tendency to progress to into a chronic state. These conditions typically start off as a minor annoyance, but transition into painful, long-standing issues. With this, the “itis” (inflammation) of the initial acute injury, turns more into an “osis” (degeneration) over time. This complicates the condition, and changes how it’s treated.

Overall, the key to treating a tendinitis is 2-fold:

Immediate Activity Modification: Once you feel a tendonitis start to come on (especially if you’ve had it in the past), try to stop performing any activity that is irritating it. Over 80% of musculoskeletal conditions can be treated by this alone, and tendonitis is the poster-child for it.
Establish & Follow An At-Home Treatment Routine: Effective treatments can be performed at home, and consistently doing it can make a significant impact on the duration and severity of the pain. These programs should be thorough enough to treat it from every needed angle, but also short enough to allow for ease on completing it. They should include:
1. Wearing a Brace / Support / Splint During Applicable Times: The typical tendonitis braces are useful because they passively stretch tight tissues in the area, while helping to prevent you from doing anything that can aggravate it.
2. Promoting Blood Flow: To flush nutrients into the area
3. Loosening Up The Muscles: “Mashing” out the muscles in the area. Remembering to “stimulate, not irritate”. There is no need to be aggressive with it
4. Scraping: Scraping is particularly beneficial for these conditions because it helps break down old, damaged tissue, while promoting the deposition of fresh collagen. The same rule applies here, to “stimulate, not irritate”.
5. Rehabilitation: Combining range-of-motion movements with strengthening exercises
6. Providing Pain Relief: Only if needed

An average timeline for a tendonitis is 4-6 weeks, depending on the severity and chronicity of it. If there is no relief or worsening on the condition, next-level therapy is warranted and seeking a medical provider would be wise.

↓ Example at-home routines are below, just find your condition and get started! ↓

4-6 Week Daily At-Home Tendonitis Treatment Programs

Lateral Epicondylitis (Tennis Elbow)

Wear An Elbow Brace: *Throughout the day, particularly if doing any activity*
Promote Blood Flow:
1. Heat Pack: 3-5min over affected area
Loosen Up The Muscles: *Gently “mash” out the wrist extensor muscles, using either option below*
1. Your fingers and some lotion: 1min
2. A Massage Gun or Lacrosse Ball: 1min
Scrape: *Gently scrape the wrist extensor muscles (right below the lateral epicondyle), using either option below*
1. A Scraping Tool or The Non-Sharp Side of a Butter Knife: 1min
Rehabilitation: *Establish pain-free range-of-motion movements before attempting strengthening exercises*
1. ROM Movements: 1 set
  1. Wrist Circles: 5 reps clockwise, 5 reps counterclockwise
  2. Wrist Flexion / Extension: 10 reps going into both ranges
2. Strengthening Exercises: 1 set
  1. Eccentric Wrist Extensions: 10 reps, going down slowly to a 3-second count, using a light dumbbell
Pain Relief: *If Needed*
1. T.E.N.S Unit: 5min over wrist extensors
2. Ice: 5min over affected area
3. Topical Analgesic (Cream): Over affected area

Medial Epicondylitis (Golfer’s Elbow)

Wear An Elbow Brace: *Throughout the day, particularly if doing any activity*
Promote Blood Flow:
1. Heat Pack: 3-5min over affected area
Loosen Up The Muscles: *Gently “mash” out the wrist flexor muscles, using either option below*
1. Your fingers and some lotion: 1min
2. A Massage Gun or Lacrosse Ball: 1min
Scrape: *Gently scrape the wrist flexor muscles (right below the medial epicondyle), using either option below*
1. A Scraping Tool or The Non-Sharp Side of a Butter Knife: 1min
Rehabilitation: *Establish pain-free range-of-motion movements before attempting strengthening exercises*
1. ROM Movements: 1 set
  1. Wrist Circles: 5 reps clockwise, 5 reps counterclockwise
  2. Wrist Flexion / Extension: 10 reps going into both ranges
2. Strengthening Exercises: 1 set
  1. Eccentric Wrist Flexions: 10 reps going down slowly to a 3-second count, using a light dumbbell
Pain Relief: *If Needed*
1. T.E.N.S Unit: 5min over wrist flexors
2. Ice: 5min over affected area
3. Topical Analgesic (Cream): Over affected area

Patellar Tendonitis

Wear A Knee Brace: *Throughout the day, particularly if doing any activity*
Promote Blood Flow:
1. Heat Pack: 3-5min over affected area
Loosen Up The Muscles: *Gently “mash” out the quad muscles, using either option below*
1. Your fingers and some lotion: 1min
2. A Massage Gun, Lacrosse Ball, or Foam Roller: 1min
Scrape: *Gently scrape the quadricep tendon and ligament (right above and below the patella), using either option below*
1. A Scraping Tool or The Non-Sharp Side of a Butter Knife: 1min
Rehabilitation: *Establish pain-free range-of-motion movements before attempting strengthening exercises*
1. ROM Movements: 1 set
  1. Seated Knee Extensions: 10 reps
  2. Standing Knee Flexions: 10 reps
2. Strengthening Exercises: 1 set
  1. Romanian Deadlifts: 10 reps, holding a light dumbbell in each hand
Pain Relief: *If Needed*
1. T.E.N.S Unit: 5min over quad muscles
2. Ice: 5min over affected area
3. Topical Analgesic (Cream): Over affected area

Achilles Tendonitis

Wear A Night Splint: *At night while you sleep*
Promote Blood Flow:
1. Heat Pack: 3-5min over affected area
Loosen Up The Muscles: *Gently “mash” out the calf muscles, using either option below*
1. Your fingers and some lotion: 1min
2. A Massage Gun, Lacrosse Ball, or Foam Roller: 1min
Scrape: *Gently scrape the calf muscles and Achilles Tendon, using either option below*
1. A Scraping Tool or The Non-Sharp Side of a Butter Knife: 1min
Rehabilitation: *Establish pain-free range-of-motion movements before attempting strengthening exercises*
1. ROM Movements: 1 set
  1. Seated Ankle Pumps: 10 reps
2. Strengthening Exercises: 1 set
  1. Standing Eccentric Calf Raises: 10 reps, going down slowly to a 3-second count
Pain Relief: *If Needed*
1. T.E.N.S Unit: 5min over calf muscles
2. Ice: 5min over affected area
3. Topical Analgesic (Cream): Over affected area

Plantar Fasciitis

Wear A Night Splint: *At night while you sleep*
Promote Blood Flow:
1. Heat Pack: 3-5min over affected area
Loosen Up The Muscles: *Gently “mash” out the plantar fascia, using either option below*
1. Your fingers and some lotion: 1min
2. A Massage Gun, Lacrosse Ball, or Foam Roller: 1min
Scrape: *Gently scrape the Achilles tendon and plantar fascia, using either option below*
1. A Scraping Tool or The Non-Sharp Side of a Butter Knife: 1min
Rehabilitation: *Establish pain-free range-of-motion movements before attempting strengthening exercises*
1. ROM Movements: 1 set
  1. Seated Ankle Pumps: 10 reps
  2. Standing Foot Squeezes: 10 reps
2. Strengthening Exercises: 1 set
  1. Standing Eccentric Calf Raises: 10 reps, going down slowly to a 3-second count
Pain Relief: *If Needed*
1. T.E.N.S Unit: 5min over calf muscles
2. Ice: 5min over affected area
3. Topical Analgesic (Cream): Over affected area

If you have exhausted at-home treatment, it’s time to seek out a medical professional. Conservative therapies have been found to be very effective (such as cupping and dry needling), but other therapies are available as well, such as PRP injections, Cortisone shots, and surgery.

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Written By: Dr. Brandon Buchla, DC, CSCS

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Treat Your Tendonitis In 6 Steps