What Helps With Tendonitis? What You Can Do Yourself

A pulling, often burning pain in the wrist or forearm that becomes noticeably worse with certain movements: this is how tenosynovitis frequently makes itself felt. It is one of the typical overuse complaints and affects people who type, do handicrafts, or play sports a lot. In this guide we assess what lies behind it and what you can do yourself.

What lies behind tenosynovitis

Tendons connect muscles to bones and transmit the force with which you grip, type, or guide a tool. So that they glide over bones and joints with as little friction as possible, many of them run through protective sheaths, the tendon sheaths. These sheaths are lined on the inside with a smooth gliding layer and release a viscous gliding fluid that acts like a lubricating film. As long as load and recovery remain in balance, this system functions almost noiselessly.

With the same, often repeated movements, however, friction can increase. The fine gliding film is then no longer sufficient, the inner wall of the tendon sheath reacts irritated, and swelling and increased fluid formation can occur. It is precisely this irritation that you feel as pain, sometimes also as a feeling of tension. Particularly affected are the wrist, thumb, and forearm, less often the foot or the Achilles tendon.

Typical triggers are hours of work at the keyboard and mouse, monotonous handicraft and assembly work, playing an instrument, gardening, as well as unaccustomed or suddenly increased sporting loads such as climbing, tennis, or strength training. An unfavorable hand position, cold surroundings, and holding in forced positions for a long time also encourage the irritation. Hormonal changes, for example during pregnancy or menopause, are also discussed as contributing factors. Characteristic are pain during movement, a palpable swelling along the tendon, and occasionally a quiet rubbing or crunching that can be felt under the fingers.

When you should have it medically checked

Consult a doctor if the complaints do not subside despite rest over several days, keep recurring, or are very severe. A pronounced swelling, redness, overheating, a feeling of numbness or tingling, or a noticeable lack of strength in the hand should also be checked. The same applies if fever is added or you can barely move the affected hand. A professional examination helps to distinguish other causes such as carpal tunnel syndrome, arthritis of the thumb saddle joint, or a tendon tear, and to determine the appropriate treatment. This guide does not replace medical advice.

What you can do in everyday life

The most important step is to consistently pause the triggering movement. Deliberately give the affected hand or arm rest and avoid everything that triggers the typical pain. This sounds simple, but in everyday life it is the real challenge, because many strains happen unconsciously. It helps to deliberately observe for a few days which movements bring on the pain, and to specifically change these or shift them to the other hand.

A bandage or splint can temporarily immobilize the joint and remind you to spare it. However, it should not be worn permanently without consultation, so that the muscles do not waste away. Cooling is often experienced as pleasant in the acutely irritated phase: a cooling pack wrapped in a cloth for a few minutes, never directly on the skin. Later, when the acute irritation has subsided, many people prefer warmth, for example a warm water bath or a cherry-stone pillow, because it promotes circulation and loosens the tissue.

Also pay attention to an ergonomic workplace: a padded wrist rest in front of keyboard and mouse, a loosely guided mouse that is not too small, a neutral wrist position without bending, as well as regular short breaks provide noticeable relief. It has proven useful to briefly shake out the hands every 30 to 45 minutes and change position. Anyone who writes a lot on their phone should also reduce typing with the thumb.

Exercises and ergonomics step by step

After the acute phase, when the worst pain has subsided, gentle, pain-free exercises help to regain mobility and to cautiously get the tendon used to load again. Begin with loose mobility exercises: slowly circle the wrist, carefully spread the fingers and close them again, gently stretch the forearm by guiding the outstretched hand slightly down and up with the other. Hold each stretch only as far as it feels pleasant, and never work against the pain.

Later you can stabilize the muscles with very light strengthening exercises, for example by slowly squeezing a soft ball or dosed stretching of an elastic band. It is important to increase slowly and give the tissue time. At the same time, check your everyday posture: is the screen at eye level, do the forearms rest loosely, is the chair set correctly? Small adjustments to the desk, workbench, or instrument often prevent the irritation from recurring again and again.

The aids themselves can also be adapted: an ergonomically shaped or vertical mouse, a split keyboard, a larger pen with a thick grip zone, or padded tool grips reduce the force your tendons have to exert with every grip. Anyone who carries a lot should guide loads closer to the body and with a straight wrist. Small changes like these add up over a working day to considerable relief and are often the difference between a healing and a constantly recurring irritation.

Nutrition that supports

A varied, wholesome diet provides the building blocks that muscles, tendons, and connective tissue need. Rely on plenty of vegetables and fruit, high-quality protein sources such as legumes, eggs, fish, poultry, quark, or tofu, as well as healthy fats from nuts, linseed oil, walnuts, and oily sea fish such as salmon or herring. A colorful mix covers many vitamins and minerals in a natural way and supplies the connective tissue with the necessary amino acids.

Particularly the intensely colored vegetables and fruits such as bell peppers, broccoli, berries, citrus fruits, and cabbage provide plenty of vitamin C, which plays a role in connective tissue metabolism. Nuts, whole-grain products, oats, and green leafy vegetables contribute minerals such as magnesium and manganese. Drinking enough is also important, because water keeps the tissue supple and supports the exchange of substances. Highly sugary convenience products and very fatty snacks, on the other hand, you should rather enjoy in moderation. Anyone who eats a wholesome, plant-based diet creates a good foundation for the entire musculoskeletal system.

Nutrients & plants with relevance

Some nutrients have a recognized connection to muscles, bones, and connective tissue. Vitamin C contributes to normal collagen formation for the normal function of cartilage and bones and thus supports the supporting tissue. Magnesium contributes to normal muscle function and is involved in numerous metabolic processes. Vitamin D contributes to the maintenance of normal muscle function and normal bones.

Also, manganese contributes to normal connective tissue formation and contributes to the protection of cells from oxidative stress. Copper contributes to the maintenance of normal connective tissue, and zinc contributes to normal protein metabolism and has a function in cell division, which is important for the building and renewal of tissue. In traditional herbal medicine, herbs such as comfrey or arnica have long been used externally, but here special caution and expert application are required. Nutrients do not replace rest or medical treatment, but they can sensibly supplement a balanced supply.

Honestly assessed

Tenosynovitis is primarily an overuse problem. By far the most effective lever is therefore to recognize the triggering movement and give it a real break. No food and no capsule can replace this rest. Nutrients, nutrition, and an ergonomic everyday life create good conditions, but only work together with consistent relief. Be patient, because irritated tendon tissue is poorly supplied with blood and often needs weeks to calm down. Anyone who gets back into full activity too early risks a relapse that ultimately drags the matter out.

Frequently asked questions (FAQ)

How long does tenosynovitis last?

That is very individual. With early, consistent rest, the complaints often calm down within a few days to weeks. If the load is continued, they can persist considerably longer.

Should I cool or warm it?

In the acutely irritated phase, many people find cooling pleasant. Later, warmth can do good because it promotes circulation. Go by what noticeably helps you, and consult a professional if you are unsure.

May I do sports with tenosynovitis?

You should pause movements that trigger the pain. Sports that do not strain the affected area are often possible. Listen to your body and never work against the pain.

Does a bandage help?

A bandage or splint can immobilize and relieve the joint in the short term. However, it should not be worn permanently and without professional consultation, so that the muscles do not waste away.

Which exercises make sense?

After the acute phase, gentle, pain-free mobility exercises and later light strengthening exercises help to cautiously get the hand and forearm used to load again. Increase slowly and stop if pain occurs.

Can I prevent tenosynovitis?

Yes, ergonomic workplaces, regular breaks, changing movements, and a slow increase of new loads noticeably lower the risk.

Can nutrients eliminate tenosynovitis?

No. Nutrients can support a balanced supply for muscles and connective tissue, but replace neither the necessary rest nor medical treatment.