Tendonitis is a PAIN IN THE.... ELBOW!
I was recently diagnosed with Tendonitis in my elbow (both Tennis Elbow and Golfer's Elbow). After 6 weeks of progressing pain I got one doctors opinion... Tendonitis. I assumed the pain was too much for something like Tendonitis, so my stubborn self got a 2nd opinion... YUP- Tendonitis.
This is what I've done and learned on my journey after paying ER Co-Pays and visiting highly paid Orthopedists who told me to continue icing and take Ibuprofen, like I already was :/. Maybe it will save you some time but remember, each experience can be different, so check with your doctor to make sure you do what's best for you.
Take Ibuprofen about 3 times a day. Key is consistency- this helps alleviate pain and swelling.
Icing helped alleviate pain if I was using my elbow a lot (I had to move one day and had an icepack wrapped to my elbow the whole time due to pain).
I had some Arnica gel that also helped - I take enough medicine and vitamins each day, I liked having a non-pill option for pain.
I was given a Tendonitis Elbow Brace that goes around your upper forearm (near your elbow crease). They say that the pressure of the brace alleviates the strain on the tendon by creating a counter-force. So far... mine is helping.
I was also given a Wrist Brace for when I sleep to keep me from sleeping on my wrist. I feel like the Bionic-Brace Woman!
Typing on my computer hasn't been too bad, but only when my keyboard is at the proper height. If it's too high or too low, by forearm muscles work harder, therefore using my tender tendon.
I highly recommend a Roller Mouse or Ergonomic Mouse to avoid the clicking from waking the angry tendon. As the stress of the day progresses, you don't realize how hard you can start clicking on that thing! Here's a video on how some work.
If it feels good, you can also add a cushion to your desk space like these.
Take breaks to stretch - and not just your forearm. Stretch your neck, arms, back, etc... this will help prevent other injuries to your body ( I set an alarm to remind me).
My Doc told me that if I can handle the pain of working out with my elbow, then go for it. Working out SAFELY shouldn't cause more damage to the already ticked-off tendons.
HEADS UP: I made sure to work with a trainer who was aware of my situation so I wouldn't do anything to make it worse.
Stretching- There are some stretches and muscle massages that you can do to help you recover.
Flexing your hand back toward you & also down help you to stretch the forearm.
One person recommended using a ball (like a lacrosse ball) to roll out and massage the area.
Finally, I use a towel (they have expensive toys you can buy, but a towel works) and twist the towel forward with one wrist while twisting toward you with the opposite. Wring the towel back and forth rotating arms in opposite directions slowly, this helped me stretch the proper areas.
Well, I officially deserve my doctorate (haha). Good luck to anyone suffering out there- Get Well and Get Ergo.