Jan 06, 2025

The Difference Between Tendinitis and Tendinosis: Understanding Your Tendon Pain

Tendon injuries can be frustrating and debilitating, but understanding the difference between two common conditions—tendinitis and tendinosis—can help you take the right steps toward recovery. While both affect the tendons, they differ in their causes, symptoms, and treatment methods. This comprehensive guide explores these distinctions to help you better manage your tendon health.

What Are Tendons?

Tendons are strong, flexible cords that connect muscles to bones, enabling movement. They bear significant stress during physical activities, making them prone to injury. Two common tendon injuries are tendinitis and tendinosis, but they are often confused due to their similar names.

What Is Tendinitis?

Definition

Tendinitis refers to the acute inflammation of a tendon, often caused by overuse or sudden injury.

Causes

Repetitive motion (e.g., typing, painting, or playing tennis)
Sudden increase in activity levels
Poor posture or technique during physical activities
Acute injuries

Symptoms

Sharp or throbbing pain near the affected tendon
Swelling and redness
Warmth around the injured area
Limited range of motion

Common Locations

Tennis elbow (lateral epicondylitis)
Golfer’s elbow (medial epicondylitis)
Achilles tendinitis
Rotator cuff tendinitis

What Is Tendinosis?

Definition

Tendinosis is a chronic degenerative condition involving the breakdown of collagen in a tendon. It is not associated with inflammation but rather with wear-and-tear over time.

Causes

Prolonged overuse without adequate rest
Age-related degeneration
Poor blood supply to the tendon
Unresolved tendinitis

Symptoms

Dull, aching pain that worsens with activity
Stiffness and reduced flexibility
Thickening of the tendon
Tenderness without noticeable swelling

Common Locations

Achilles tendon
Patellar tendon (jumper’s knee)
Tendons in the wrist

Key Differences Between Tendinitis and Tendinosis

Factor	Tendinitis	Tendinosis
Nature of Injury	Acute inflammation	Chronic degeneration
Pain	Sharp and sudden	Dull and persistent
Swelling	Common	Rare or absent
Cause	Overuse or sudden injury	Repeated overuse or aging
Treatment Approach	Anti-inflammatory methods (e.g., RICE, NSAIDs)	Collagen repair, rest, and physical therapy
Duration	Short-term	Long-term recovery

How to Diagnose Tendinitis vs. Tendinosis

Proper diagnosis is essential for effective treatment. A healthcare provider may use:

Physical Exam: Assessing tenderness, swelling, and range of motion
Imaging Tests: Ultrasound or MRI to check for inflammation or tendon degeneration
Medical History: Evaluating activity levels, injury history, and symptoms

Treatment Options for Tendinitis

RICE Protocol: Rest, Ice, Compression, Elevation
Anti-Inflammatory Medications: NSAIDs to reduce pain and swelling
Physical Therapy: Stretching and strengthening exercises
Corticosteroid Injections: In severe cases, to reduce inflammation
Activity Modification: Avoid repetitive movements

Treatment Options for Tendinosis

Rest and Load Management: Gradual return to activity
Physical Therapy: Exercises to promote tendon repair
Collagen Support: Supplements or diet rich in collagen-boosting nutrients
Shockwave Therapy: Stimulates healing in chronic tendon injuries
Tendon-Specific Tools: Tools like the Easy Reach Myofascial Massager can target tendinosis effectively.
Surgery: Reserved for severe cases with significant tendon damage

Preventing Tendon Injuries

Proper Technique: Learn correct form for physical activities.
Gradual Progression: Avoid sudden increases in intensity or duration.
Warm-Up and Stretch: Prepare your muscles and tendons before activity.
Strength Training: Build supporting muscle strength to reduce tendon strain.
Ergonomic Adjustments: Optimize your workspace or sports equipment to minimize repetitive stress.

When to See a Doctor

If you experience persistent pain, stiffness, or reduced mobility, consult a healthcare professional to determine whether you have tendinitis or tendinosis and create a tailored treatment plan.

While tendinitis and tendinosis may seem similar, understanding their differences is critical for effective treatment and recovery. Tendinitis involves inflammation and typically resolves quickly with rest and anti-inflammatory treatments. Tendinosis, on the other hand, requires a longer-term approach focusing on tendon repair and strengthening.

By recognizing the signs and symptoms of these conditions early, you can take proactive steps to protect your tendon health and prevent chronic issues. Remember, listening to your body and seeking medical advice when needed is the key to staying pain-free and active.

Gentle exercise is essential for both tendinitis and tendinosis to promote healing, restore mobility, and strengthen the affected tendon without causing further damage. Here are some recommended gentle exercises for each condition, along with guidelines for safe practice.

Gentle Exercises for Tendinitis

For tendinitis, the goal is to reduce inflammation and maintain range of motion without exacerbating pain. Start with low-intensity exercises, and always stop if you feel sharp pain.

1. Pendulum Swings (Shoulder Tendinitis)

How to Do It:
1. Stand or lean forward, allowing the affected arm to hang freely.
2. Gently swing your arm in small circles, then switch directions.
Duration: 1-2 minutes
Purpose: Improves circulation and reduces stiffness in the shoulder.

2. Wrist Flexor Stretch (Wrist or Elbow Tendinitis)

How to Do It:
1. Extend your arm in front of you with the palm facing up.
2. Use your other hand to gently pull your fingers downward until you feel a stretch.
3. Hold for 20–30 seconds and release.
Repetitions: 3 times per session
Purpose: Relieves tension in the wrist and forearm.

3. Heel Raises (Achilles Tendinitis)

How to Do It:
1. Stand on a flat surface with feet shoulder-width apart.
2. Slowly rise onto your toes, then lower back down.
Repetitions: 10–15 times, 2–3 sets
Purpose: Strengthens calf muscles and reduces strain on the Achilles tendon.

4. Side-Lying Leg Lifts (Hip Tendinitis)

How to Do It:
1. Lie on your side with the affected leg on top.
2. Keep your leg straight and slowly lift it upward, then lower it.
Repetitions: 10–12 times, 2–3 sets
Purpose: Strengthens hip muscles and stabilizes the joint.

Gentle Exercises for Tendinosis

For tendinosis, the focus shifts to promoting collagen repair and improving tendon strength through controlled, gradual movements. Eccentric exercises are particularly beneficial as they help remodel tendon fibers.

1. Eccentric Heel Drops (Achilles Tendinosis)

How to Do It:
1. Stand on a step with your heels hanging off the edge.
2. Use both feet to rise onto your toes.
3. Slowly lower the affected heel below the level of the step.
Repetitions: 10–15 times, 2–3 sets
Purpose: Encourages tendon repair and improves strength.

2. Slow Wrist Curls (Wrist or Elbow Tendinosis)

How to Do It:
1. Hold a light weight (e.g., 1–2 lbs) in your hand with your palm facing up.
2. Slowly curl your wrist upward, then lower it back down.
Repetitions: 10–15 times, 2–3 sets
Purpose: Strengthens the forearm muscles and promotes tendon healing.

3. Quadriceps Stretch (Knee Tendinosis)

How to Do It:
1. Stand near a wall or sturdy object for balance.
2. Bend the knee of the affected leg and grab your ankle.
3. Pull your heel toward your buttocks until you feel a gentle stretch in the front of your thigh.
4. Hold for 20–30 seconds and release.
Repetitions: 3 times per session
Purpose: Improves flexibility and reduces tension on the patellar tendon.

4. Gentle Resistance Band Exercises (Shoulder Tendinosis)

How to Do It:
1. Anchor a resistance band to a fixed point.
2. Hold the other end and slowly pull it outward or inward, keeping your elbow close to your body.
Repetitions: 10–12 times, 2–3 sets
Purpose: Strengthens rotator cuff muscles and stabilizes the shoulder joint.

General Guidelines for Gentle Exercise

Start Slow: Begin with low-intensity exercises and gradually increase as tolerated.
Avoid Pain: Stop any exercise if you experience sharp or intense pain.
Focus on Form: Proper technique is crucial to avoid further injury.
Use Heat or Ice: Apply ice for tendinitis to reduce inflammation or heat for tendinosis to enhance blood flow before exercising.
Incorporate Rest: Alternate exercise days with rest days to allow for recovery.

When to Seek Professional Guidance

If exercises worsen symptoms, consult a physical therapist for a customized program.
Physical therapy modalities such as soft tissue mobilization can complement your recovery.

By incorporating these gentle exercises into your routine, you can support tendon healing and regain strength over time.

Making lifestyle changes and engaging in gentle, low-impact sports can significantly help manage and support recovery from tendinitis and tendinosis. These adjustments aim to reduce stress on the tendons, improve overall fitness, and promote long-term tendon health.

Lifestyle Changes to Support Tendon Recovery

Prioritize Rest and Recovery
- Avoid overloading the affected tendon with repetitive or strenuous activities.
- Incorporate adequate rest periods between workouts or physical tasks.
Focus on Ergonomics
- Adjust workstations, tools, or sports equipment to reduce strain on tendons.
- Use wrist supports, proper footwear, or ergonomic grips as needed.
Maintain a Balanced Diet
- Collagen-Rich Foods: Include bone broth, fish, and citrus fruits to support tendon repair.
- Anti-Inflammatory Foods: Eat leafy greens, nuts, and fatty fish to reduce inflammation.
- Adequate Protein: Ensure enough protein intake for tissue repair.
Hydration
- Tendons need hydration to maintain elasticity and prevent stiffness. Drink plenty of water daily.
Weight Management
- Excess weight can place additional stress on tendons, particularly in the knees and ankles. Maintain a healthy weight through diet and moderate exercise.
Stretching and Flexibility
- Incorporate daily stretching to prevent stiffness and improve range of motion. Gentle yoga or mobility routines are beneficial.
Smoking Cessation
- Smoking reduces blood flow, delaying tendon healing. Quitting can speed recovery and enhance overall health.
Gradual Progression
- Increase activity levels slowly to avoid overloading the tendons.

Gentle Sports to Support Tendon Health

The key to choosing a sport is to focus on low-impact and low-repetition activities that minimize stress on tendons while improving circulation, strength, and flexibility.

1. Swimming

Why It Helps: Buoyancy reduces stress on joints and tendons while building muscle strength.
Tips: Use proper technique to avoid shoulder strain, and alternate strokes to reduce repetitive stress.

2. Cycling

Why It Helps: Low-impact on tendons, especially beneficial for knee and ankle injuries.
Tips: Adjust the seat height and use proper pedaling techniques to avoid overuse.

3. Walking

Why It Helps: Gentle on tendons and helps maintain mobility and cardiovascular health.
Tips: Wear supportive footwear and choose flat, even surfaces.

4. Yoga

Why It Helps: Improves flexibility, balance, and tendon elasticity while promoting relaxation.
Tips: Avoid poses that cause pain or excessive stretching of the affected area.

5. Pilates

Why It Helps: Focuses on core strength and flexibility with minimal joint strain.
Tips: Work with an instructor who can modify exercises for your condition.

6. Tai Chi

Why It Helps: This gentle martial art enhances balance, flexibility, and tendon mobility.
Tips: Practice slowly and mindfully to avoid sudden movements.

7. Rowing (on Machines or Water)

Why It Helps: Provides a full-body workout without high impact on tendons.
Tips: Use correct form and avoid overextending the elbows or shoulders.

8. Aqua Aerobics

Why It Helps: Similar benefits to swimming but allows for varied, low-impact movements in water.
Tips: Start with beginner-friendly classes to avoid overexertion.

9. Stretch-Based Classes (e.g., Barre)

Why It Helps: Combines gentle stretching and muscle activation to support tendon repair.
Tips: Focus on modifications and avoid high-impact movements.

Preventive Measures in Sports

Warm up thoroughly before engaging in any activity.
Cool down with gentle stretches to prevent stiffness.
Use proper equipment (e.g., cushioned shoes for walking or cycling).
Monitor pain levels and reduce intensity if symptoms flare.

By adopting these lifestyle changes and participating in gentle, supportive sports, you can not only manage tendinitis or tendinosis but also prevent future tendon injuries while staying active and healthy.

MendMeShop offers a range of products specifically designed to help manage and recover from tendon injuries like tendinitis and tendinosis. These products aim to reduce pain, improve circulation, and support tendon repair. Here’s how MendMeShop’s offerings can assist:

1. Arnica Infusion Pain Relief Cream

How It Helps:
- Reduces localized pain and swelling associated with tendinitis.
- Provides a natural anti-inflammatory effect to soothe sore tendons.
Best For: Acute tendinitis or flare-ups of chronic tendinosis.
How to Use: Apply a thin layer to the affected area 2–3 times daily to relieve discomfort.

2. Easy Reach Myofascial Massager

How It Helps:
- Targets tight, overworked muscles around the injured tendon to alleviate tension.
- Promotes better blood flow to the area, aiding in tendon recovery.
Best For: Chronic tendinosis where tissue massage can help stimulate healing.
How to Use: Gently massage the muscles surrounding the affected tendon for 5–10 minutes daily.

3. T-Shellz Wraps

How It Helps:
- Delivers electromagetic energy to improve circulation and enhance the natural healing process.
- Relaxes muscles and tendons, reducing stiffness and discomfort.
Best For:
- Tendinosis: To stimulate blood flow and repair damaged collagen fibers.
- Tendinitis: Use after the inflammation subsides to support healing.
Available Options:
- Shoulder T-Shellz
- Achilles T-Shellz
- Elbow T-Shellz
- Wrist T-Shellz
How to Use: Apply for 15–20 minutes, 2–3 times daily as part of your recovery routine.

4. Compression Sleeves

How They Help:
- Provide targeted support and mild compression to stabilize the affected tendon.
- Reduce swelling and enhance blood flow, promoting faster recovery.
Best For: Acute and chronic tendon injuries, particularly in the knee, elbow, or wrist.
How to Use: Wear during physical activities or throughout the day for added support.

arm compression shoulder support from mendmeshop playing golf

5. Universal Cold Wrap

How It Helps:
- Reduces inflammation and pain during the acute phase of tendinitis.
- Prevents swelling and soothes the tendon after overuse.
Best For: Acute tendinitis with visible swelling or tenderness.
How to Use: Apply for 15–20 minutes immediately after activity or injury.

6. Copper Compression Socks

How They Help:
- Provide gentle compression to improve circulation in the lower extremities.
- Reduce muscle fatigue and support tendons in the feet and ankles.
Best For: Tendon injuries in the Achilles tendon or other lower-leg areas.
How to Use: Wear during or after physical activities to reduce strain on the tendons.

7. Knee Tendon Support Strap

How It Helps:
- Provides targeted compression to relieve pressure on the patellar tendon.
- Helps stabilize the knee during movement, reducing pain from repetitive activities.
Best For: Tendinitis or tendinosis in the patellar tendon (jumper’s knee).
How to Use: Strap it below the kneecap during activities that strain the tendon.

8. Lumbar Sacral Orthosis (LSO) Back Brace

How It Helps:
- Reduces strain on tendons in the lower back.
- Supports proper posture and alignment during physical activities.
Best For: Tendinitis or tendinosis in the lower back due to repetitive motion or poor posture.
How to Use: Wear as needed, especially during activities that may strain the back.

Combining MendMeShop Products for Maximum Effect

For Tendinitis: Use the Universal Cold Wrap during the acute phase to reduce inflammation, followed by the T-Shellz Wrap to stimulate healing once swelling subsides.
For Tendinosis: Combine T-Shellz Wraps, the Easy Reach Myofascial Massager, and compression sleeves to encourage repair and reduce stiffness over time.

Why MendMeShop Products Stand Out

Designed for targeted relief and tailored to specific tendon injuries.
Support natural healing without invasive procedures.
Versatile enough to suit various tendon conditions and areas of the body.

mendmeshop's shoulder compression sleeve

By incorporating MendMeShop products into your recovery routine, you can effectively manage symptoms, enhance healing, and prevent future tendon injuries.

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References

We pride ourselves on thoroughly researching before posting blog posts, articles or webpages. Here is a list of references used to create this content:

👉Ref 1: The difference between tendinitis and tendinosis The Bangalore Shoulder Institute

👉Ref 2: What Is the Difference Between Tendonitis, Tendinosis, and Tendinopathy?Sports Health

👉Ref 3: Tendonitis vs. Tendinosis: How Can I Tell the Difference? Cleveland Clinic

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