Tendinitis & bursitis

Tendinitis & bursitis: recognize it, ease pain, and prevent it from coming back

Article written and reviewed by a pharmacist graduated from the Faculty of Paris.

Quick note: tendinitis is tendon irritation; bursitis is inflammation of a protective fluid-filled sac near a joint. Both are common after overuse, repetitive motion, or a too-fast return to sport.

Shoulder pain, tennis elbow, wrist pain, knee pain, Achilles pain… In most cases, the right steps—relative rest + smart progression—can bring real improvement.

Goal: reduce pain and inflammation, protect the tendon, and return to activity without relapse.

1) Reusable cold pack (acute pain)

Cold helps calm pain and inflammation. Use 10–15 minutes, 2–4 times/day (wrap in cloth).

👉 Reusable ice pack (see product)

2) Light brace/support (safer movement)

A light support can reduce strain on the area (elbow, wrist, ankle, knee) during daily life and gradual return.

👉 Tendonitis support brace (see product)

3) Kinesiology tape (comfort during activity)

K-tape may provide comfort and gentle support, especially during a progressive return to activity.

👉 Kinesiology tape (see product)

4) Topical pain relief gel

A topical gel can help with pain as an add-on to load management and cold therapy.

👉 Topical pain relief gel (see product)

5) Foam roller / massage ball (muscle tightness)

Muscle tightness around the tendon often fuels pain. Gentle soft-tissue work can help (don’t force on the painful spot).

👉 Foam roller / massage ball (see product)

5 steps that really help

  • Relative rest: avoid the painful motion, keep gentle activity.
  • Cold during acute phases.
  • Progressive loading: small steps, consistent routine.
  • Gentle stretching + targeted strengthening (often eccentric work, depending on location).
  • Fix the cause: ergonomics, posture, shoes, training errors, equipment.

Warning signs (seek medical advice)

  • Sudden “snap/whip” pain (possible rupture)
  • Major weakness or loss of function
  • Fever, spreading redness, strong heat (rule out infection)
  • Night pain that persists
  • No improvement after 10–14 days of proper measures

FAQ – Tendinitis / bursitis

Should I stop all activity?
Usually no—relative rest and gradual return works better than long total rest.

Heat or ice?
Often ice early; gentle heat may help stiffness later (not during active inflammation).

How long does it take?
Often 2–6 weeks depending on location and how well the trigger is corrected.

Conclusion

Tendinitis and bursitis improve with cold, relative rest, light support, and progressive loading. The key is consistency—reduce pain now, and prevent relapse long term.

Disclosure: Amazon affiliate links. Tropisante may earn a commission at no extra cost to you.