Tendinitis is inflammation or swelling of the tendons. Tendons are the connective tissue that connects muscles to bones. Forearm tendinitis is different from elbow or wrist tendinitis in that it only affects the tendons in the forearm. Symptoms of this condition include pain, sensitivity to pain, swelling, and redness in the forearm. There are various factors that cause tendinitis. The main causes are exercising or doing excessive repetitive movements, lifting things the wrong way, and age.
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Method 1 of 3: Home Remedies Use
Step 1. Perform R
I. C. E.
R. I. C. E. stands for Rest (rest), Ice (applying ice), Compression (compression), and Elevation (raise the injured tendon). This principle can be used as a home remedy for treating forearm tendinitis and should be practiced daily for best results.
Step 2. Rest your forearm
Resting the muscle in the injured tendon is important for treating tendinitis, especially in athletes. Athletes who continue to push and ignore tendon pain will increase the risk of injury from the inflammatory phase of acute tendinitis, to chronic (which is more difficult to heal).
- Avoid excessive exercise or physical activity. Don't ignore your pain.
- A little activity can still be done for forearm tendinitis patients. Stopping using the injured area completely will cause muscle stiffness. Try doing light impact activities like swimming and light stretching to keep your muscles active without overburdening or straining your muscles.
Step 3. Cool the injured area with ice for 20 minutes, several times a day
Use an ice pack wrapped in a towel, or massage your forearm with ice, or soak it in ice and water. This treatment will reduce pain, muscle spasm, and swelling of the forearm.
- Give an ice massage by freezing the foam plastic cup. Hold the cup while applying the ice to the skin of the forearm.
- You can also use bags of frozen vegetables, such as beans.
Step 4. Compress the area until the swelling subsides
Swelling can cause paralysis of the injured joint. Use a compression bandage or an elastic compression bandage (available at the pharmacy) on that arm until the swelling subsides.
Step 5. Elevate the injured area
Raising your forearm will help reduce pain and swelling. Raise the injured arm above heart level on a chair or pillow stack.
Step 6. Take a commercial pain reliever or anti-inflammatory
Ibuprofen, aspirin, or other anti-inflammatory drugs will help temporarily relieve pain and swelling (5-7 days).
- Ibuprofen is very effective for pain relief and anti-inflammatory. Usually, this drug is taken two pills once, and repeated every 4-6 hours.
- Naproxen sodium is another anti-inflammatory drug. You can take it every 12 hours as needed to relieve pain and swelling.
- Acetaminophen is another effective pain reliever and can be used to relieve discomfort from forearm tendinitis.
Method 2 of 3: Performing the Forearm Stretch
Step 1. Stretch your forearm extensor muscles
Stretching is another great way to strengthen the forearm muscles and release existing pain and stress. A stretching and strengthening routine can help relieve forearm tendinitis. Your extensor muscles help strengthen your wrist and are important for forearm muscle health.
- Sit on a chair and rest your elbows on a table or flat surface
- Straighten your arms completely. The wrist should extend past the edge of the table.
- Push the palm down with the other hand.
- You will feel a stretch along the top of your forearm and bent hand. Hold for 15 seconds and repeat 2-3 times on each hand
- You can stretch while standing, or while jogging lightly on the treadmill or on the spot
Step 2. Perform the forearm flexor stretch
This is the muscle that helps you flex your wrist.
- Sit in a chair and rest your elbows on a table or other flat surface.
- Straighten your arms completely with your palms facing up.
- The wrist should extend past the edge of the table.
- Push your palm down with your other hand to stretch the forearm flexors. Hold the stretch for 15 seconds and repeat 2-3 times for each hand.
- Stretching can be done standing up, or while jogging lightly on a treadmill or on the spot.
Step 3. Strengthen your extensor muscles
You should always stretch before strengthening exercises. Use 0, 2-0, 4 kg weights when exercising. If you don't have one, use a soup can or a light hammer.
- Sit in a chair with your forearms resting on a table or other flat surface.
- Your wrists should extend past the edge of the table.
- Straighten your arms completely with your palms facing down.
- Grasp the weights with your hands, extending your wrists up.
- Hold this position for two seconds then slowly release. Repeat the exercise 30-50 times, twice a day. However, if you feel pain during exercise, reduce the amount of exercise you do in a day.
Step 4. Strengthen your forearm flexors
Use 0, 2-0, 4 kg weights when exercising.
- Sit in a chair with your forearms resting on a table or other flat surface.
- Your wrists should extend past the edge of the table.
- Extend your arms fully with your palms facing up.
- Holding the weights in your hands, flex your wrists upwards.
- Hold this position for two seconds, then slowly release. Repeat the exercise 30-50 times, twice a day. However, if you feel pain during exercise, reduce the amount of exercise you do in a day.
Step 5. Do the deviator muscle exercise
These muscles help you move your wrist sideways. Use 0, 2-0, 4 kg weights when exercising.
- Hold the weights with your hands with your thumbs facing up.
- Move your wrist up and down, like hammering a nail.
- All movement must occur at the wrist joint, not the elbow or shoulder joint. Repeat the exercise for 30-50 times, twice a day. Reduce the amount of exercise in a day if you feel pain during exercise.
Step 6. Exercise the pronator and supinator muscles
These muscles allow you to rotate your hands up.
- Hold 0.2-0.4 kg dumbbells with thumbs facing up.
- Turn the wrist inward as far as it will go and hold it for 2 seconds.
- Turn your wrist out as far as it will go and hold it for 2 seconds.
- Repeat for 50 reps. Reduce the number of reps if you feel pain.
Method 3 of 3: Use Medical Treatment
Step 1. See a doctor if pain persists, or you experience extreme symptoms
If you have serious joint problems, severe pain, redness, swelling, or paralysis of the joint, you may have advanced tendinitis that requires medical treatment.
- List your symptoms and their duration in detail. For example: “continuous pain in right forearm for 2 hours” or “swelling in left forearm at the end of the day”.
- Report all treatments you do at home to your doctor.
- Explain your daily activities to your doctor because tendinitis can be caused or exacerbated by overactivity.
Step 2. Ask your doctor about corticosteroids
Steroid injections around the tendon can help reduce swelling and relieve pain.
These treatments are not recommended for chronic tendinitis lasting three months or longer. Repeated injections can weaken the tendon and increase the risk of a tendon tear. Thus, it is advisable to stay away from corticosteroids
Step 3. Consider physical therapy
Your doctor may suggest physical therapy for forearm tendinitis. A physiotherapist will develop a program with exercises specifically designed to stretch and strengthen the muscles of your forearm.
- Physical therapy sessions usually last several times a week for several months.
- Rest, stretching, and strengthening are the main goals of this treatment.
Step 4. Ask your doctor about surgical treatment
Depending on the severity and chronicity of the tendon injury, surgery may be necessary, especially if the tendon is torn from the bone.
- Focused aspiration of scar tissue (FAST) may be necessary to treat chronic tendinitis.
- This procedure is a minimally invasive surgery that uses ultrasound guidance and small instruments, and is performed under local anaesthesia.
- The goal of this surgery is to remove the tendon injury without damaging the surrounding tissue.
- Most people return to normal activities within 1-2 months of FAST treatment.
