- 1). Rest the affected tendon immediately after injury. Usually, this requires not engaging the muscle to which the tendon is attached, or moving the joint next to the tendon.
- 2). Apply ice to the injury for 15 to 20 minutes every two hours until the pain subsides. Ice limits inflammation. When you apply ice, be sure to use a cloth sleeve or a thin piece of clothing between the skin and ice pack. Ice packs can cause damage or "cold burns" if applied directly to the skin.
- 3). Wrap the affected area with a compression bandage when you are not icing. This reduces inflammation and provides a little bit of support.
- 4). Schedule a doctor's appointment so that he can inspect your injury. If your injury consists only of mild soreness or pain that dissipates quickly, then a doctor's exam may not be necessary. For moderate to severe injuries, see a doctor to determine whether you will need surgery. Follow any instructions the doctor gives you, and schedule a surgical operation if necessary.
- 5). Support the tendon or joint with a brace or athletic tape, if applicable. Depending on the tendon injury, it may be possible to provide some support with a brace or athletic taping. For instance, an injured Achilles tendon can be supported with taping, and muscle tendons in the wrist can be supported with a wrist brace. Your doctor should be able to make recommendations about support options.
- 6). Perform physical therapy exercises for the tendon and slowly resume normal activity levels. A doctor or physical therapist will be able to make recommendations for exercises pertaining to your specific tendon injury. Mild exercises that strengthen the muscles surrounding the tendon and stretch the tendon can increase stability and facilitate a quicker return to previous levels of activity.
previous post