Treating tendinosis involves various approaches aimed at promoting healing and reducing symptoms.
Tendinosis is a condition involving the degeneration of tendon collagen, typically due to chronic overuse or repetitive strain. Unlike tendinitis, which is inflammation, tendinosis focuses on the lack of inflammation and tissue breakdown. Effective treatment strategies often focus on stimulating collagen repair and managing mechanical load.
Based on common approaches, here are key methods used in treating tendinosis:
Key Treatment Approaches for Tendinosis
Effective management of tendinosis often requires a combination of therapies. These methods aim to alleviate pain, improve function, and promote long-term tendon health.
- Rest: Reducing the load on the affected tendon is crucial. If your daily activities or work involve repetitive tasks, try taking short breaks. For instance, taking a brief break every 15 minutes from repetitive work can help significantly. Avoid activities that aggravate the pain.
- Ice: Applying cold can help manage discomfort and reduce blood flow temporarily, although its primary role in tendinosis (non-inflammatory) is pain relief rather than reducing inflammation. Apply an ice pack or cold compress to the affected area for about 20 minutes every two hours. Ensure a barrier (like a cloth) is between the ice and your skin to prevent frostbite.
- Eccentric Strengthening: This is a cornerstone of tendinosis treatment. Eccentric exercises involve lengthening the muscle-tendon unit under load (e.g., lowering a weight slowly). This type of training helps stimulate collagen production and strengthen the tendon structure. A physical therapist can provide a specific, progressive eccentric exercise program tailored to the affected tendon.
- Stretching: Gentle stretching can improve flexibility and range of motion around the affected joint and tendon. It helps maintain tendon length and reduce stiffness, which can be beneficial as the tendon heals. Stretches should be performed without causing pain.
- Massage: Soft tissue massage around the affected tendon and surrounding muscles can help improve circulation, reduce muscle tension, and potentially break down adhesions. This can support the healing process and alleviate discomfort.
- Hyperthermia: This refers to heat therapy. Applying heat can increase blood flow to the area, promoting tissue healing and relaxation. This can be used cautiously, often before stretching or exercises, but may not be suitable for all cases or stages.
- Supplements: Certain nutritional supplements are sometimes suggested to support tendon health and collagen synthesis. Examples might include collagen peptides, Vitamin C, or specific amino acids, though evidence for their effectiveness varies and they should complement other treatments, not replace them.
Successfully treating tendinosis often requires patience and consistency, as tendon healing can be a slow process. Following a structured rehabilitation program, especially one involving eccentric exercises, is generally recommended.
