Rest and recovery
Allow the affected area to rest and heal. Avoid repetitive motion or activities that cause pain. Ice the area for 15-20 minutes at a time, 3-4 times per day to reduce inflammation and pain.
Stretching can help improve mobility and reduce pain. However, it is important to avoid stretching too aggressively, which can worsen symptoms. Work with a physiotherapist to develop a safe and effective stretching routine.
Use proper ergonomics
Poor posture and ergonomics can contribute to tendinitis. Make sure your workstation is properly set up, and use proper posture when sitting or standing for long periods of time. Use proper lifting techniques, and avoid repetitive motions whenever possible.
Avoid activities that cause pain or discomfort, and modify activities to reduce the strain on the affected tendon. For example, if you have tendinitis in your shoulder, use your other arm to lift heavy objects or use a cart or dolly to transport heavy items.
Stress can make symptoms of tendinitis worse. Practice stress management techniques, such as deep breathing, meditation, or mindfulness, to help reduce stress and improve overall well-being. Consider incorporating regular exercise or physical activity, which can help reduce stress and improve mood.