Tendonitis – Tendon Tightness and Stiffness

• “Tendon tightness and stiffness” is commonly found among office workers and in elderly people who do not exercise.
• An injection of medication into the area of tightness in the muscle can aid in relaxing it in that particular area and help regain some flexibility, but lifestyle and habits must also be modified to include regular exercise in order to prevent recurrence.

Tendons are bands of connective tissue attaching the joints and muscles which can be found in every part of the body. Some of the tendons most frequently experiencing tightness are those running between and attaching the hip and the knee joint, those on the side of the knee, those in the neck and those in the back. However, it is most common in shoulder tendons with 80% of this condition found in the tendons of the shoulders or shoulder blades.

Tightness and stiffness is when the tendons tighten and there is a contraction of the muscles, causing them to stiffen and become inflexible. If the muscles are left in this contracted state for too long without release, they become hardened into knots that are painful to the touch. This condition is commonly found in office workers and also in older people who do not exercise. It is usually caused by repetitive body motions or remaining in the same position or posture for extended periods of time, as well as performing actions or movements incorrectly.

Massage can help to alleviate the symptoms or provide a temporary treatment and help to relax the muscles. For treatment to cure tendon tightness and stiffness and bring about lasting, effective results, the stiffened muscles must undergo stretching along with some real changes and modifications to the patient’s lifestyle and habits. The patient must be willing to cooperate fully with his or her doctor.

Treatment for tendon tightness and stiffness

Treatment can be carried out by injecting medication into the area of muscle tightness in order to relax the muscles in that particular area and help them regain flexibility. Treatment by medication injection can be likened to using the expressway, because as soon as you receive the injection, your symptoms will immediately improve. However, it has to be done in the right way for it to be effective in the long-term. However, you still must change your habits and lifestyle and begin to exercise regularly in order to prevent recurrence of the condition and, if you do, you will definitely see improvement. On the contrary, if you receive the injections and then go back to the same lifestyle you had before—the symptoms and pain will return and you will not achieve your desired outcome. Basically, you will keep going around in circles and will never be truly cured.

Exercise is at the heart of treatment for tendon tightness and stiffness. If you do not want your muscles to tighten or stiffen, then you must help keep them flexible by stretching them gradually with stretching exercises or yoga. Stretching will help your muscles to relax and loosen and remain flexible.

1. Muscle Stretch 

This will help to stretch your back thigh (hamstring) muscles and calf muscles. Begin by sitting up straight on an even, flat surface with both legs out straight in front of you. Then lean your body forward and stretch both arms out toward your toes as far forward as you can go. Count from 1-20 in this position, and then relax.

2. Lateral Side Flexion of the Neck

This exercise helps to stretch the muscles from the side of the neck to the base of the ear. Start by sitting or standing facing forward. Slowly tilt your head all the way to the left and then lift your right hand to the base of the ear and press gently so that the neck tilts even further until you feel a tightness in the neck muscles in that area. Hold the position for 10-20 seconds and then release. Repeat the same exercise on the other side.

3. Lateral Shoulder Stretch

Begin the exercise by standing straight with your arms straight down by your sides. Raise your left arm to shoulder height and bring it across the chest to the opposite shoulder and stretch it out as far as you can. Then lift the right arm and use it to hold the left forearm, placing slight pressure on it towards your chest until you feel a stretch in your left shoulder. Hold the stretch for 10-20 seconds and then release. Repeat the same stretch on the other side.

There are many more stretching exercises you can do in addition to these. Take some time to study them and put them to good use by exercising and stretching frequently. The tightness and tension in your tendons will soon subside. Be aware, however, that in the beginning you may experience some pain or inflammation in your muscles, as since the tendons have been tight for so long, it will take time for the muscles and tendons to adapt and adjust. After just a short time, though, this will disappear as your muscles will become accustomed to it.

The Arthroscopic Surgery and Sports Orthopedic Center at Samitivej Srinakarin Hospital, Bangkok consists of an experienced team of medical professionals, specialized in all aspects of orthopedic surgeons, physical therapists and sports medicine doctors. These experts help rehabilitate the body, bones and joints to full fitness, so that all of our patients can enjoy the confidence that they are receiving the best treatments available and are able to return to their normal daily lives as quickly as possible.