Feb 20, 2023

The Differences between Tendonitis and Tendinosis

👉Tendonitis is a painful condition caused by inflammation of a tendon. It's most commonly seen in athletes, and the most common cause is overuse or repetitive strain of the affected area.

👉Tendonosis is an abnormal tendon degeneration that results from long-term wear and tear on that area.

Both Tendinitis and Tendinosis have similar symptoms, but treatment for each injury varies significantly depending on the severity of your pain, how long it has been going on for, and how much activity you've done recently before being injured.

👉As the name suggests, tendinitis is an inflammation of a tendon. Tendinosis is when that inflammation becomes chronic and can lead to degeneration of the tendon itself.

🚶Tendons are strong bands of tissue that connect muscles to bones. They're responsible for helping us move our body parts around....from flexing your biceps as you lift weights at the gym, to walking up stairs without falling over when you're tired!

Tendonitis/ Tendinitis (it’s spelled both ways!)

💪If you're experiencing pain in your elbow, it could be a sign of tendonitis. Tendinitis is defined as an inflammation of a tendon, which can be caused by overuse or repetitive strain. It can also result from direct trauma to the area. For example, if you fall while playing basketball and land on your arm with all of your weight behind it.

⚠️Tendinitis causes pain and swelling in addition to weakness in the affected area (if not outright disability).

Tendinosis

Tendinosis is a degenerative condition of the tendon. It's similar to tendonitis, but it's a chronic condition that occurs when there's repetitive strain on the tendon over time. Tendinosis can occur in any tendon in your body and usually affects people over age 30 who are physically active or work with their hands.

⚠️Tendinosis causes pain and stiffness at rest, but with movement it gets better temporarily. It sometimes results from microtears within tendons as they're repeatedly strained beyond their capacity to heal themselves. For example, by running too far on pavement without proper shoes or lifting heavy objects improperly several times per day for years on end.

Tendinitis and tendinosis are common conditions that can affect anyone who participates in repetitive motions, such as running or swimming. The two conditions are similar in many ways: they both cause pain at the site of the tendon, they're both caused by overuse and poor conditioning, and they both lead to a loss of strength and flexibility.

⚠️ But there is one important difference: tendinitis is an acute injury from sudden overuse, while tendinosis is a chronic condition that can take weeks or months to develop. If you've been experiencing pain for only a few days or weeks, it's probably tendonitis...but if the pain has been going on for longer than that (or if it comes on gradually), then it may be more likely that your tendon has become inflamed due to too much stress being placed upon it during exercise routines like running or cycling.

What are Tendons?

✔️Tendons are tough bands of fibrous tissue that connect muscles to bones. They're elastic and flexible, made up of collagen and elastin fibers, surrounded by a sheath of connective tissue.

✔️When you stretch your arm out in front of you, the muscle attached at one end contracts (shortens), causing the other end (the tendon) to stretch as well. This happens because tendons are elastic.

✔️Tendons can store energy when stretched and release it later when needed by contracting muscles attached to them.

Anatomy of Tendons.

🦶Tendons are connective tissues that connect muscles to bones. They're made up of collagen fibers, which are strong and flexible. Tendons are surrounded by a sheath of tissue called the tendon fascia. In addition, tendons secrete synovial fluid, which lubricates joints and helps prevent friction between moving parts within the joint.

🦶Tendons are fibrous cords that connect muscles to bones, providing strength and flexibility. They're usually found in the wrists, elbows and knees.

⚽Tendon injuries are common in sports and other activities, but they can also happen spontaneously, if you're not active.

ℹ️Tendinitis is an inflammation of a tendon; it can be caused by overuse or repetitive motion that damages the tissue surrounding a joint or muscle attachment site. Tendonosis is similar to tendinitis but tends to be more chronic, with less swelling or pain than what's experienced with tendinitis.

What do Tendons do?

✔️Tendons are the tough bands of tissue that connect muscles to bones. They're made up of collagen and elastin, two proteins that give tendons the strength to withstand force. Tendinopathy refers to any abnormal tendon condition, including tendonitis and tendinosis.

✔️Tendonitis is an inflammation of a tendon caused by an injury or repetitive stress on the body part attached at its end (e.g., wrist). It can cause pain when you use your hand or move it in certain ways and may affect your ability to perform daily activities like typing on a keyboard or lifting groceries off shelves.

✔️Tendinosis involves microscopic damage within the structure of your tendon due to overuse; this type of injury often develops over time without any symptoms until symptoms appear later on (when it may already be too late). Tendinosis can lead to chronic pain if left untreated. Treatment options include rest from activities that cause pain as well as physical therapy exercises. These exercises are designed specifically for each patient's needs based on assessments performed during initial visits with your Doctor or Physical Therapist.

What does Tendonitis feel like?

👉Tendinitis is an inflammation of the tendon. It can be caused by overuse, or sudden trauma. 👉Tendinitis is most commonly associated with sports injuries, but it can also happen to people who do manual labor or participate in other strenuous activities that require repetitive motions of the hands and arms.

Tendinitis feels like a dull, persistent ache in the affected area.
It can be very painful, but it's not usually sharp or severe.
Often the pain is worse after activity than during it.

The most common symptoms are:

Tenderness
Pain
Stiffness in the tendon and surrounding tissue.
Swelling and redness of the tendon
Pain when moving the joint that's attached to your tendon
Tenderness when pressing on or around your tendon

Tendinitis can occur in any tendon, but it most commonly affects the Achilles tendon at the back of your ankle and the rotator cuff tendons in your shoulder. The pain associated with tendinitis can vary from mild discomfort to severe pain that limits your ability to move or use your affected limb.

What does Tendinosis feel like?

👉Tendinosis is a chronic condition that causes pain in the tendons. It's often associated with overuse and repetitive motion, but it can also be caused by an old injury.

👉Tendinosis is a tough one to describe because it can feel so different for everyone.

👉The most common symptoms are pain and stiffness in the tendon, which may be worse when you first move. You might also experience pain when you put pressure on the tendon, like when you're walking down stairs or running.

If you have tendinosis, there's a chance that your pain will come and go. It might get better if you rest, but then come back if you do too much

Tendinosis symptoms include:

pain when you're active

swelling in the affected area

stiffness in the affected area

What are symptoms of Tendinitis and Tendinosis.

The symptoms of tendinitis and tendinosis are similar in nature, but there are some differences. Pain is the main symptom of both conditions. You will likely feel pain when you apply pressure or stress on your tendon, such as when lifting heavy objects or doing repetitive exercises that put stress on the tendon. Swelling may also occur around the affected area of your body due to inflammation caused by either condition. In addition to swelling and pain, redness surrounding your injury could indicate either an infection or another type of wound healing complication with either condition.

The next set of symptoms include:

Loss of muscle strength in an affected area
Tenderness along any part of a damaged tendon (which could be felt with touch)
Bruising under skin near where damage occurred (especially after repeated injuries)
Weakness in muscles surrounding damaged tissue due to lack oxygen getting through damaged blood vessels within injured areas

These four signs are common among both types but they can vary depending on severity level: milder cases might only experience one symptom whereas more severe cases might have several at once!

What is the Treatment for Tendinitis and Tendinosis.

Tendinitis and Tendinosis are both common conditions that can be treated with rest, heat and ice, stretching, strengthening. If symptoms persist see a doctor. If you have a chronic condition or an acute injury see your doctor for appropriate treatment

⚠️What to do if you have tendon pain.

If you are experiencing tendon pain, here are some steps to take:

✔️Rest the affected area. If you have tendinitis, rest is essential for recovery. Avoiding activities that aggravate your tendon can help speed up the healing process and prevent further injury.

✔️Warm up before exercising and cool down afterward.

Stretching before exercise is one way to prevent injury; warming up will also increase blood flow and loosen tight muscles in preparation for activity.
Cooling down after exercise helps reduce swelling caused by physical exertion so that you don't feel sore later on in the day or night. It allows time for any lactic acid buildup (which occurs during strenuous activity) to be cleared from your muscles before bedtime

Exercises to help Tendinitis & Tendinosis

Tendinitis and Tendinosis are common conditions that can cause pain, swelling and stiffness in the shoulders, elbows, wrists and knees. Tendinitis arises when you overuse a tendon and it becomes inflamed. Tendinosis is a more chronic condition caused by repeated micro-tears in the tendon. Both conditions are often treated with rest, ice packs, and physical therapy. You can also improve symptoms by doing some simple exercises at home or at work during your recovery period.

Examples of exercises to help treat tendinitis and tendinosis

There are a number of exercises that can help treat tendinitis and tendinosis. These include:

Stretching - stretching the affected muscle can help improve flexibility, as well as reduce pain and stiffness in the area surrounding it. You should look for stretches that are gentle on your body (but not so gentle that they don't provide any benefit)
Strengthening - strengthening exercises build up muscle strength around a joint by increasing its ability to withstand force during movement. These should be done slowly with control to avoid injury or further damage to already-damaged tissues

💪They're also helpful in reducing pain levels over time by making sure there's enough strength behind each movement so that there aren't any sudden jerks when muscles contract against themselves (which could cause more damage).

🧑‍💼If you're unsure about how much weight is appropriate for your body type/size/level of fitness experience etc., ask someone who knows what they're doing!

Eccentric exercise - eccentric movements occur when muscles contract while lengthening instead of shortening (like when walking down stairs). They help promote healing because they help relieve tension from damaged tissue without overstressing healthy parts nearby

⚠️Some of these types of exercise require special equipment such as dumbbells or elastic bands which may not be readily available depending upon where you live. Please keep this factoid in mind before trying anything out on yourself at home.

Do some of these exercises to help tendinitis & tendinosis

🧑‍⚕️Before you begin any exercise program, it's important to get your doctor's approval.

Stretching

Stretching is an important part of recovery, as it helps to lengthen the injured muscle and tendon. To stretch the affected muscle and tendon:

Stretch in a pain-free range of motion.

Hold each stretch for about 15 seconds (or longer if you can).

Repeat each stretch 2 to 3 times per day, ideally after exercise and before bedtime.

Stretching exercises are an important part of your recovery. They help you maintain flexibility, which is vital for healthy tendons and muscles. Stretching also improves blood flow to the affected area and reduces inflammation by increasing circulation in the area.

Stretch slowly and gently, holding each stretch for about 30 seconds before moving on to another one. If you feel any pain or discomfort while stretching, stop immediately! You should not feel much pain during these exercises; if you do, then stop doing them until your doctor says otherwise.

⚠️Why it's important: Flexibility is important because it allows us freedom of movement throughout our daily lives without causing undue stress on our joints or connective tissue like tendons or ligaments

Strengthening

Strengthening exercises are best done in the morning or evening. You can also do them on your lunch break, but make sure you don't overdo it and cause more pain than you're trying to alleviate. If you're feeling tenderness in the tendon area, stop immediately! In general, strengthening exercises should be done 2-3 times per week for up to 10 minutes at a time (the time depends on how much rest you take between sets).

✔️Strengthening exercises are some of the best ways to treat tendinitis and tendinosis. These exercises help strengthen your muscles, which can relieve pain and prevent a recurrence of symptoms. The following are examples of strengthening exercises:

Rotator cuff (shoulder) - Stand upright with palms facing down at shoulder height and elbows bent 90 degrees; raise arms out to sides until they are parallel with floor; hold position 5 seconds; repeat 10 times each side

Psoas muscle (hip) - Lie faceup on mat; place hands behind head; raise hips off ground while keeping knees bent at 45-degree angle; hold position 5 seconds; repeat 10 times

Wrist curls - Place your hands on a table or chair with palms facing up and fingers pointing away from you. With wrists straight, raise one hand at a time by bending it toward your elbow until it reaches shoulder height (or higher). Lower slowly and repeat 10 times for each arm; do 2 sets daily for best results.

Finger extension - Place one hand palm down on top of the other so that all fingers touch each other except for those being exercised (i.e., if working on thumb strength then only wiggle those two digits together). With this position held firmly in place throughout movement, extend each digit individually as far away from each other as possible until they feel like they're touching something solid behind them; then return back towards normal position slowly without letting go of tension. Repeat 10 times per hand daily.

🏋️Strength and power exercises are designed to improve muscle strength by lifting heavier weights than usual over time. You may want to consult with a trainer before starting these types of workouts because they require careful attention so that you don't injure yourself while performing them properly

Balance & Coordination exercises

🧘Balance and coordination exercises are designed to help improve balance, strength and coordination in the body. They can be done at home or in a gym setting by using specialized equipment such as weights, resistance bands or even balls of different sizes.

Eccentric exercises

Eccentric exercises are an important part of treating tendinitis and tendinosis. These exercises help to reduce pain and improve strength in the injured area, which helps prevent further injury.

✔️Eccentric exercises simulate the lengthening of the muscle, while in actuality it is contracting.

✔️These exercises are done by stretching a muscle that has been contracted but it remains stretched.

✔️ It can be done using weights, weight machines or resistance bands.

✔️The use of eccentric exercises helps in treating both tendinitis and tendinosis.

💪An example of an eccentric exercise would be doing a bicep curl with weights. The bicep is the tendon you are trying to strengthen, so you want to slow down as your arm is coming up, stopping just short of lifting all the way up. This will help strengthen your overall bicep muscle, as well as its tendon. The goal here is improving tendon health and reducing the chance of injury.

Ice, heat and massage

Ice, heat and massage are all important when it comes to treating tendinitis and tendinosis. Ice is usually best for acute injuries, while heat is usually better for chronic ones. Massage can help with inflammation.

We hope this blog post has given you some ideas on how to improve your tendon health. Tendons are important for our mobility and strength, so it's important that we take care of them! If you have any questions about the exercises mentioned here or would like more information on ways MendMeShop can help support your treatment of tendinitis or tendinosis, please don't hesitate to contact us at service@mendmeshop.com

MendMeShop has various options such as the Achilles Tshellz and Arnica Infusion that could help reduce pain & inflammation that could be a great support for your treatment plan for Tendinitis or Tendinosis.

🧑‍⚕️If you're ever in doubt about whether or not something is a tendon injury, it's always best to visit a doctor. They will be able to diagnose the problem and give you proper treatment so that it doesn't become worse over time.

References

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

👉Ref 1: Tendinitis or Tendinosis? Why the Difference Is Important, What Treatments Help, Cleveland Clinic

👉Ref 2: Tendinopathy: Why the Difference Between Tendinitis and Tendinosis Matters, National Library of Medicine

👉Ref 3:What Is the Difference Between Tendonitis, Tendinosis, and Tendinopathy? Sports Health

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