- 1). Stop all physical activity or exercise that involves your inflamed tendon. Wear a joint brace for a few days until the inflammation is under control
- 2). Take 2 ibuprofen or naproxen pills every 4-6 hours. Repeat every day until your inflamed tendon is healed.
- 3). Put ice in an ice pack or inside a hand towel. Strap or tie the ice pack or hand towel (use a larger towel for tying) around your inflamed joint so that the ice is compressed against your source of pain. Keep the ice on your tendon for 15 to 20 minutes. Repeat every 3 to 4 hours while you are awake. Use the ice until your initial inflammation and swelling have subsided.
- 4). Once the swelling and inflammation are under control, use a heating pad for 15 to 20 minutes, several times per day. Repeat this procedure every day until your tendinitis or tenosynovitis is healed.
- 5). Once your initial inflammation is under control, perform exercises such as the following: If the joint of your inflamed tendon moves in two directions (i.e. elbow), stretch your joint and tendon in one direction as far as you can and hold that position for 15 to 30 seconds. Next, bend your joint in the other direction as far as possible and hold for 15 to 30 seconds. Repeat 10 times and do three total sets. If the tendon of your joint moves in more than two positions (i.e. wrist), also stretch it to each side and hold for 15 to 30 seconds. Perform three sets of 10 repetitions each way. Always keep your movements in a range of motion (in either direction) that does not increase your pain level.
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