Tendinitis is a common overuse injury that affects athletes, active individuals, and even those with repetitive work-related movements. If left untreated, it can lead to chronic pain and reduced function. Understanding why tendinitis happens and how to treat it effectively—both at home and with professional care—can help you recover faster and prevent future flare-ups.
Common Tendinitis Injuries & Why They Happen
Tendinitis occurs when a tendon, which connects muscle to bone, becomes inflamed due to repetitive stress or overuse. Some of the most common forms of tendinitis include:
- Achilles Tendinitis – Pain and stiffness in the back of the heel, often seen in runners and athletes who perform explosive movements.
- Patellar Tendinitis (Jumper’s Knee) – Inflammation of the tendon connecting the kneecap to the shin, common in basketball and volleyball players.
- Tennis Elbow (Lateral Epicondylitis) – Outer elbow pain due to repetitive wrist and forearm movements, common in tennis players, golfers, and those with repetitive gripping tasks.
- Golfer’s Elbow (Medial Epicondylitis) – Inner elbow pain caused by overuse of the forearm flexor muscles.
- Rotator Cuff Tendinitis – Shoulder pain due to repetitive overhead motions, often seen in swimmers, baseball players, and weightlifters.
Tendinitis often develops due to a combination of factors, including poor movement mechanics, muscle imbalances, improper training load, or inadequate recovery.
At-Home Treatment for Tendinitis
If you’re experiencing mild to moderate tendinitis, focusing on eccentric and isometric exercises can help promote tendon healing and strengthen the affected area.
Eccentric Exercises
Eccentric movements involve lengthening the muscle under tension, which has been shown to improve tendon health and resilience.
- Eccentric Heel Drops (for Achilles Tendinitis) – Stand on a step, raise onto your toes, then slowly lower your heels below the step’s edge.
- Slow Eccentric Squats (for Patellar Tendinitis) – Perform squats with a slow descent, taking 3-5 seconds to lower down before coming back up.
- Wrist Extensor Eccentrics (for Tennis Elbow) – Hold a light weight, extend your wrist up, then slowly lower it back down.
Isometric Exercises
Isometric movements involve holding a position under tension, which helps reduce pain and build strength.
- Isometric Wall Sit (for Patellar Tendinitis) – Hold a squat position against a wall for 30-45 seconds.
- Isometric Heel Raise (for Achilles Tendinitis) – Hold a calf raise position at the top for 30 seconds.
- Isometric Grip Holds (for Tennis Elbow) – Squeeze a ball or grip trainer and hold for 20-30 seconds.
In addition to these exercises, ice, rest, and anti-inflammatory strategies can help manage pain. Avoid excessive stretching, as tendons typically respond better to controlled loading than aggressive elongation.
Chiropractic Treatment for Tendinitis in Austin, TX
At FRWD Sports Therapy in Austin, TX, we take a rehab-focused chiropractic approach to treating tendinitis. Unlike traditional chiropractic care that focuses solely on joint adjustments, our treatments aim to restore movement patterns, reduce inflammation, and promote tendon healing.
Our treatment options include:
- Manual Therapy & Soft Tissue Work – Targeted muscle release to break up adhesions and improve mobility.
- Dry Needling – Helps reduce muscle tension, improve blood flow, and promote tissue healing.
- Joint Adjustments – Improve overall joint mechanics, reducing excessive strain on tendons.
- Progressive Strength Programs – Individualized rehab plans that focus on eccentric and isometric loading for optimal tendon recovery.
If you’re dealing with stubborn tendinitis that’s limiting your performance, our Austin-based chiropractic team can help you get back to moving pain-free.
Alternative Treatments for Tendinitis
In addition to chiropractic care, several alternative treatments may aid in tendinitis recovery:
- Shockwave Therapy – Uses sound waves to promote healing in chronic tendinitis cases.
- PRP Injections (Platelet-Rich Plasma) – Involves injecting concentrated platelets from your blood into the affected tendon to accelerate healing.
- Extracorporeal Magnetotransduction Therapy (EMTT) – A newer, non-invasive treatment that stimulates cellular repair.
- Massage Therapy & Myofascial Release – Helps improve circulation and reduce muscle tightness around the affected tendon.
Find Relief from Tendinitis in Austin, TX
At FRWD Sports Therapy, we specialize in helping athletes and active individuals recover from tendinitis through chiropractic rehab, strength-based recovery, and soft tissue therapy. Our clinic is located in Westlake, Austin, making it convenient for those in Rollingwood, Bee Cave, and the greater Austin area to access high-quality sports chiropractic care.
If you’re tired of dealing with tendinitis pain, book an appointment today at FRWD Sports Therapy and start your recovery journey!