Sore Muscles or Inflammation? Here’s How To Tell if It’s Tendonitis

Whether you’re an athlete, an office worker, or just someone who enjoys the occasional run, you’ve likely experienced some form of physical discomfort. One common issue that sneaks up on many of us is tendonitis — a condition that can slow us down in our daily routines. Tendonitis, also known as tendinitis, can range from being a mild nuisance to a major roadblock if not properly managed. It usually happens when the tendons, which are the strong fibres connecting the muscles to the bones, become irritated or inflamed. This blog will explore everything you need to know about tendonitis, from its symptoms and causes to prevention tips and treatments that can help you manage or avoid this painful condition.

Tendonitis describes the inflammation or irritation of a tendon, which is the fibrous tissue that links muscle to bone. This condition often arises from overuse or repetitive strain, though it can sometimes occur after a sudden injury. Tendons are essential for facilitating movement, and inflammation in them may result in pain, stiffness, and swelling in the region that is affected.

Tendonitis is commonly seen in people who engage in repetitive activities, such as sports, manual labour, or even hobbies that require repetitive motions. The condition is most commonly found in the shoulders, elbows, wrists, knees, and ankles.

Tendonitis can impact different areas of the body and is categorised according to where the inflammation occurs. Here are some of the most common types:

1. Rotator cuff tendonitis (shoulder)  

This form of tendonitis affects the tendons in the shoulder, often leading to pain and limited movement. It's common among athletes who use overhead motions, like swimmers and tennis players.

2. Achilles tendonitis (ankle/heel)  

Occurring in the Achilles tendon, this type is common among runners and those who engage in activities with sudden stops and starts, like basketball or soccer.

3. Tennis elbow (lateral epicondylitis) 

As the name suggests, this type of tendonitis impacts the elbow, particularly in individuals who perform repetitive wrist and arm motions. Despite the name, it’s not limited to tennis players — many people experience it due to prolonged computer use or manual work.

4. Golfer’s elbow (medial epicondylitis)  

Similar to tennis elbow but affecting the inside of the elbow, the golfer’s elbow is common among golfers and people who frequently engage in activities involving wrist flexion.

5. Patellar tendonitis (jumper’s knee)  

This type of tendonitis impacts the knee, particularly the tendon that joins the kneecap to the shinbone. It’s prevalent in athletes who frequently jump, like basketball or volleyball players.

6. De Quervain’s tenosynovitis (wrist)  

This type affects the tendons in the wrist at the base of the thumb and is common in people who engage in repetitive hand movements, such as typing or texting.

The symptoms of tendonitis vary depending on the affected area, but they generally include:

• Pain: Commonly described as a constant pain, particularly noticeable when the affected joint is in motion.
• Tenderness: The area around the tendon is usually sensitive to touch.
• Swelling: Some may experience swelling around the joint.
• Stiffness: Difficulty moving the affected area, particularly after periods of inactivity.
• Warmth and redness: In more severe cases, the area may feel warm or appear red due to inflammation.

It’s important to address these symptoms early on to prevent the condition from worsening, as untreated tendonitis can lead to more severe damage.

Tendonitis typically develops from a combination of factors, primarily related to overuse, poor technique, or ageing. Here’s a breakdown of the key causes and risk factors:

• Repetitive movements: Engaging in activities that require the same motion over and over again can put excessive strain on your tendons.
• Sudden increase in activity: Jumping during an intense workout or suddenly increasing physical activity can overload the tendons, especially if the body isn’t used to the stress.
• Age: As we age, tendons naturally become less flexible, making them more prone to injury.
• Occupation: Jobs that involve repetitive motions (like construction, typing, or assembly line work) can increase the risk of tendonitis.
• Sports: Athletes who play sports that involve repetitive motions, like tennis, golf, or running, are at higher risk.
• Poor posture or technique: Incorrect posture or improper technique in activities can place undue stress on tendons, leading to inflammation.
• Underlying conditions: Certain conditions like rheumatoid arthritis or diabetes can also increase the likelihood of developing tendonitis.

It’s common to experience muscle soreness or joint discomfort after a workout or a long day of physical activity, but it’s important to differentiate between normal pain and tendonitis.

Normal pain or soreness, often referred to as delayed onset muscle soreness (DOMS), usually occurs after physical activity and is a result of small muscle fibre tears that heal over time. This type of pain:

• Occurs after activity, typically within 24 to 48 hours
• Feels like a persistent discomfort or tightness in the muscles
• Improves with rest, stretching, or light movement
• Resolves within a few days without medical intervention

In contrast, tendonitis pain is the result of inflammation in the tendons and is generally more persistent and intense. Tendonitis pain:

• Can occur during or immediately after repetitive activity and worsen over time
• Feels like a sharp, localised pain in the tendon near the joint (for example, the elbow, shoulder, or knee)
• May cause swelling, warmth, or redness in the affected area
• Does not improve with rest alone and can require treatment such as physical therapy or medications
• Can last for weeks to months if not treated properly, potentially leading to chronic conditions

If you notice the pain persists or worsens during activities, or if you’re experiencing swelling or significant discomfort near the joints, it’s a sign that you may be dealing with tendonitis rather than normal soreness.

If not addressed, tendonitis may progress to chronic conditions like:

1. Tendinosis: A condition where the tendon becomes weakened and degenerates over time, leading to long-term pain and reduced function.
2. Ruptured tendon: In severe cases, the tendon may tear or rupture, often requiring surgery to repair.
3. Reduced mobility: Chronic tendonitis can cause stiffness, which diminishes the flexibility of the affected joint. 

Timely treatment is essential to avoid these complications and maintain your quality of life.

Tendonitis is a prevalent issue that can impact individuals of all backgrounds, including athletes and those who perform repetitive tasks at work. By recognising the causes, symptoms, and treatment options, one can avoid complications and promote a quick recovery. By listening to your body, practising good technique, and making appropriate lifestyle adjustments, you can reduce your risk of tendonitis and maintain a healthy, active lifestyle.

Yes, tendonitis can often be prevented by warming up properly before physical activity, using correct techniques in sports and daily activities, and taking regular breaks from repetitive tasks.

Tendonitis is characterised by the inflammation of the tendon, whereas conditions such as tendinosis are marked by tendon degeneration occurring without inflammation. Tendonitis usually occurs suddenly, whereas tendinosis develops over time.

Yes, maintaining a balanced exercise routine, avoiding repetitive strain, and incorporating strength and flexibility training can help manage or prevent tendonitis.

Yes, exercises that put excessive strain on the affected tendons, such as high-impact activities or heavy weightlifting, can worsen tendonitis.

The duration of tendonitis varies depending on the severity and treatment. Mild cases may resolve in a few days to weeks, while chronic tendonitis can last several months if not properly treated.