Tendonitis can make reaching, gripping, and climbing stairs painful. Learn how it affects the shoulder, elbow, and knee, when to get help, and how physical therapy at Stratton Rehabilitation Clinic can get you moving again.
Reaching overhead, gripping something, or climbing stairs shouldn’t hurt. If the pain recurs repeatedly, it may be tendonitis. Tendonitis can affect the shoulder, elbow, or knee joint.
Treatment options vary depending on the affected joint, the activities that trigger symptoms, and how long the problem lasts.
Understanding the differences between shoulder, elbow, and knee tendonitis can help you recognize when to seek care and what to expect from rehabilitation. At Stratton Rehabilitation Clinic in San Antonio, we help patients work through tendon pain so they can get back to work, exercise, and everyday tasks.
Tendons connect muscles to bones and transfer the forces needed to move the joint. Repetitive activities, increased physical activity, weightlifting, and insufficient rest can put more strain on a tendon than it’s ready to handle.
Tendonitis (also spelled tendinitis) usually refers to an irritated, inflamed tendon. When tendon pain lasts for months, the problem is often tendinopathy, where the tendon’s structure changes and inflammation plays a smaller role. That’s why long-standing cases usually need more than rest and ice.
Common symptoms include localized pain, tenderness, stiffness on waking, and difficulty doing certain tasks. For instance, your shoulder may hurt when reaching for something on a high shelf, your elbow may hurt when lifting items or groceries, and your knees may hurt when going up stairs.
Pain in certain areas of the body does not necessarily indicate the cause. Arthritis, muscle injuries, bursitis, and other conditions may cause similar symptoms. A physical therapy specialist can help determine what you need based on your movement pattern and medical history.
If the pain keeps coming back, affects your job or workout routine, and doesn’t improve when you switch the exercises that cause it, consider getting an assessment. If you have severe pain that comes on suddenly, hear or feel a pop followed by weakness, or can’t use the limb or bear weight, see a doctor right away. These can be signs of a tendon tear that needs medical evaluation.
In Texas, you don’t always need a referral to start physical therapy. State law allows a qualified physical therapist to treat you for up to 30 consecutive calendar days without one. Some insurance plans have their own referral rules, so call us if you’re not sure. Our guide to your first physical therapy visit explains what to expect.
Until you’re evaluated, cut back on the activities that set off your pain instead of stopping everything. Ice can help with comfort after activity. Complete rest usually isn’t the answer, since tendons need some movement to recover, but pushing through sharp or worsening pain isn’t either.
Tendonitis in the shoulder usually involves the tendons of the rotator cuff, the muscles that provide stability for the shoulder joint and allow you to move your arms. The biceps tendon, which runs along the front of the shoulder, can also be involved. Rotator cuff irritation can make shoulder movements painful, such as lifting above shoulder level, lifting weights, putting on a shirt, or lying on your side.
The condition results from repetitive motions, weight training, athletic activity, or a sudden increase in physical activity. Some individuals have pain with particular movements at first, while others suffer from weakness or inability to raise their arms.
Management involves identifying the motions that irritate the tendon and either avoiding them or adjusting your exercise program, which does not necessarily mean keeping your arm in one position all day.
Physical therapy for shoulder tendonitis may include range-of-motion exercises, rotator cuff strengthening, and exercises for the muscles that control the shoulder blade. Hands-on techniques like joint mobilization may also help restore movement. The exact program depends on your symptoms, current strength, and how much you can move your arm.
As your shoulder becomes accustomed to movement, you can advance to lifting and reaching movements required for your job and recreational activities. The goal is a shoulder that’s ready for the things you need it to do, not just one that feels better when you’re resting.
If you suddenly can’t lift your arm, notice new weakness, or your pain continues even after changing your activities, get it checked. Other conditions, like a rotator cuff tear, can cause similar symptoms.
Activities that may become painful with elbow tendonitis often include lifting groceries, holding a glass, twisting doorknobs, using hand tools, and typing on a keyboard while extending the wrist.
Two frequently encountered conditions are tennis elbow and golfer’s elbow. Tennis elbow affects the forearm tendons that attach to the bony bump on the outside of the elbow. Golfer’s elbow affects the tendons on the inside. Although they are named after the sports, you don’t have to engage in any physical activity to develop these problems.
Regular gripping, lifting, work-related movements, and wrist extension may cause symptoms of elbow tendonitis. You may feel tenderness around the elbow or forearm pain when gripping or lifting.
To alleviate the problem, identify which activity causes the most stress on the tendon. Changing your grip technique, reducing repetitive work, and avoiding heavy lifting may relieve symptoms without stopping all activities.
Tendonitis rehabilitation can include specific wrist motions, forearm exercises, and progressive gripping. Your physical therapist will also assess the way your wrist and shoulder behave while performing activities that cause you pain.
Learn more about our elbow and wrist pain treatment, including care for tendonitis and repetitive strain.
Knee tendonitis can make running, jumping, squatting, and climbing stairs uncomfortable. One common condition is patellar tendinopathy, also known as jumper's knee. It affects the tendon connecting the kneecap to the shinbone and is often associated with repeated jumping or other activities that place substantial demands on the knee. Quadriceps tendonitis, which affects the tendon just above the kneecap, can cause similar problems.
Overly intense exercise can overload the tendon. For instance, increasing distance running, jump training, or sports can put too much strain on the tendon before it is ready.
Typical symptoms include pain and tenderness beneath the kneecap, especially during exercises that load the tendon. If this continues, pain can start interfering with simple daily activities like climbing hills, getting up from chairs, or going up and down stairs.
Physical therapy for knee tendonitis often focuses on strengthening the muscles that support the knee and improving the tendon's ability to withstand load. The exercises will depend on your individual assessment.
Your therapist may also evaluate hip strength, balance, ankle mobility, and movement mechanics when these factors are relevant to your symptoms. These details can help determine how to modify activities and build a suitable rehabilitation plan.
Don't base your return to running or sport on pain alone. Consider strength, movement, and how well you can tolerate the increased load. Gradually working back up can help prepare your knee for the activity you want to do.
Our hip and knee pain treatment page outlines our approach to knee pain, including strengthening, mobility work, and other treatments based on your needs.
How long does tendonitis take to heal?
Recovery varies depending on the affected tendon, symptom severity, and how long the problem has been present. Mild symptoms may improve within a few weeks, while persistent tendon problems can take several months to recover. Your response to treatment and the demands of your daily activities also influence the timeline.
Can physical therapy help tendonitis in the shoulder, elbow, or knee?
Physical therapy can improve mobility, strengthen supporting muscles, and gradually increase how much activity a tendon can tolerate. Treatment may include therapeutic exercises, movement adjustments, and other techniques chosen based on your symptoms and goals.
What exercises are best for tendonitis?
It depends on the tendon and where you’re starting from. For the shoulder, that often means strengthening the rotator cuff. For the elbow, it’s usually wrist and forearm work. A little soreness during tendon exercises isn’t always a bad sign, but it’s hard to judge on your own, so check with a physical therapist before you start.
Does tendonitis come and go?
Symptoms can return if you increase your activity level faster than the tendon can handle, or if you keep doing the aggravating activities. Maintain your strength, increase your activity level gradually, and give your body time to recover after harder days.
When should I seek professional help for tendon pain?
Get assessed if the pain persists, recurs, or affects your daily activities. If you have severe pain that occurs suddenly, a pop followed by weakness, significant swelling, or an inability to use the affected limb or bear weight, see a doctor immediately.
Shoulder pain that limits reaching, elbow pain that affects your grip, or knee pain that interferes with exercise can be difficult to manage when you're unsure what is causing it. A proper assessment can help you understand your symptoms and determine which treatment options may be suitable.
At Stratton Rehabilitation Clinic, we develop physical therapy plans around each patient's condition, movement limitations, and goals. Depending on your needs, treatment may include therapeutic exercises, manual therapy, or other available physical therapy techniques. For tendon problems that have lasted a while, shockwave therapy may also be an option. It’s a non-invasive treatment that uses sound waves to target the irritated area. Learn more about how we treat.
When describing your symptoms to your physical therapist, explain how long the pain has lasted, which motions increase it, and which activities you've decreased or eliminated because of it.
If tendon pain is making your daily routine harder, request an appointment with Stratton Rehabilitation Clinic. You can request an appointment online or call 210-828-7557 to discuss scheduling at the Alamo Heights or Stone Oak location in San Antonio, Texas.
Having your symptoms evaluated is a practical first step in understanding your condition, choosing an effective course of action, and ultimately returning to normal activities comfortably.
