- 1). Put ice in an ice pack. Strap or tie the ice pack around your joint so the ice is compressed directly against your pain source. Place a towel on the floor or sofa and lie on it if you have tendonitis or symptoms in your back vertebrae. Leave the ice in place for 15 to 20 minutes. Repeat ice therapy every three or four hours for the first 48-72 hours or until the initial swelling, inflammation and pain have subsided. Ice temporarily reduces blood flow to the injured area.
- 2). Stop all physical activity and exercise for several days. Use a joint brace to immobilize your joint when you need to move around or while you sleep.
- 3). Take two ibuprofen or naproxen every four to six hours. Repeat daily usage of this medication until your inflammation and pain are gone.
- 4). When the initial inflammation is under control, use a heating pad for 15 to 20 minutes throughout the day, spacing each treatment at least one hour apart. Continue using the heating pad until your symptoms are gone. Heat can increase the flow of blood, which carries oxygen and nutrients that are necessary for healing.
- 5). Perform basic stretching exercises for your ailing tendons or muscles. Stretch your joint, muscle or tendon as far as possible without pain in one direction and hold that position for 15 to 30 seconds. Subsequently, stretch your joint, muscle or tendon in the opposite direction as far as it will bend without pain. Hold that position for 15 to 30 seconds. For joints that move in more than two directions such as the wrist, also bend them to each side, holding each position for 15 to 30 seconds.
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