Wrist Wellness Wisdom: Navigating Tendonitis

Hello, Valued Phiten Customers,

Welcome back! Continuing our series on wrist pain causes, this week we shift our focus from Carpal Tunnel Syndrome to Tendonitis—an equally common but often misunderstood condition that affects many of us.


Understanding Tendonitis

Tendonitis, also known as tendinitis, is the inflammation or irritation of a tendon, the thick fibrous cords that attach muscle to bone. This condition commonly affects the wrists and can result from a variety of activities that involve repetitive motion or sudden, more intense strain. The pain associated with tendonitis is typically described as a dull ache, concentrated around the affected area, which may be exacerbated by movement of the affected muscle or joint.

Causes and Symptoms

The development of tendonitis is often associated with overuse of the tendons through repetitive actions or by putting too much strain on them during physical activities. Common symptoms include:

- Pain and Tenderness: Pain at the base of the thumb, the outer elbow, or other parts of the wrist or hand, which worsens with activity.

- Swelling: Mild swelling can be a common response to the tendon irritation.

- Stiffness: The joint may feel stiff, especially in the morning or when moving the affected area after a period of inactivity.


Prevention and Management

Managing and preventing tendonitis involves a combination of rest, treatment strategies, and changes to activity levels:

- Rest and Ice: Reducing wrist activity and applying ice can help alleviate swelling and pain in affected areas.

- Ergonomic Adjustments: Similar to managing Carpal Tunnel Syndrome, ensure that your workspace promotes a healthy posture and wrist alignment. Ergonomic keyboards, supportive mouse pads, and proper chair height can all make significant differences.

- Activity Modification: Avoid repetitive strain by alternating tasks throughout the day and using ergonomic tools that distribute force more evenly across the hand and wrist.

- Stretching and Strengthening: Simple exercises can strengthen the muscles around the wrist and improve tendon resilience. Gentle stretching helps maintain flexibility and reduce tension in the tendons.

- Professional Guidance: Persistent or severe symptoms might require physical therapy or medical treatments such as corticosteroid injections or surgery in rare cases. Always consult healthcare professionals for a tailored approach.


Exercises for Tendon Health

Here are some exercises to promote tendon health:

- Wrist Extensions and Flexions: Slowly bend your wrist forward and backward for 10 repetitions.

- Thumb Stretch: Gently pull your thumb back towards your forearm until you feel a stretch. Hold for 15 seconds.

- Make a Fist: Start with your fingers straight and slowly bend them into a fist. Hold, then slowly release, straightening your fingers again.​​​​​​​​​​​​​​


We hope this deep dive into Tendonitis enhances your understanding of how to recognize and address this common source of wrist discomfort. Stay tuned for our next newsletter.


Stay informed, stay healthy,



Please note that the information provided in this newsletter is for educational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Individual cases may vary, emphasizing the importance of personalized medical advice.

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