The pain and muscle stiffness from tendinitis can flare up during games, and this could reduce your ability to perform at your best. To quickly ease tendinitis pain and other symptoms while on the field, try out the tips in this guide.
Stretching out the affected muscles could reduce stiffness and allow you to maintain your range of motion. Start by performing a static stretch that you hold in place for between 10 to 60 seconds. If you have an elastic band available, this tool could provide extra support during the stretch. Stretching the muscles increases circulation in the area, and this may reduce pain. You might want to ask a physical therapist for personalized advice about the stretches that could be most beneficial for your particular condition.
Wear a Supportive Bandage or Brace
Supportive bandages and braces hold your joints in a properly aligned position, and this typically reduces your discomfort. A bandage or brace gives your joints a feeling of added stability which might help if your muscles are feeling particularly fatigued or weak during the game. When wearing a supportive bandage or brace, ensure that you don’t wrap it too tightly around the affected area; doing so could compromise circulation and prevent normal movement. You should be able to place one to two fingers underneath the bandage or brace when it is in position.
Applying ice reduces swelling, and it numbs the site to rapidly reduce pain. Experts recommend that the first step when reducing pain or swelling should be ice. Some athletes prefer the sensation of heat, and it may be helpful to alternate between ice and heat as well. Due to the temperature of ice, it is important to always cover ice packs with plastic or a towel before placing them on the skin; ice burns could form if the ice is applied directly. Generally, it’s safe to apply ice as often as needed, and each session should last about 20 minutes at a time.
Use a Topical Pain Reliever
While most oral pain relievers take at least 20 minutes to work, applying a topical pain reliever to the injured area gives relief much more quickly. For mild pain, you might want to choose a pain-relieving gel or cream with menthol to get a gentle cooling sensation. If pain is significant, an over-the-counter anesthetic cream that contains lidocaine might be more appropriate. Physicians can prescribe stronger creams if necessary. Once the area is anesthetized, you may notice that your game performance improves and that your muscles feel looser. Always follow the directions on the package, and never apply more than the recommended amount.
The methods above are designed to provide temporary, short-term relief to get you through your game. If you’re experiencing increasing pain or new symptoms, be sure to see a healthcare provider for treatment.
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