Nursing a sore tendon

[SoreArms]

A couple of days ago I got pain in a tendon while benching (still hurts when lifting anything with about 5lbs or more). I received some advise on here to rest my arm for a week or two (no weight training) and to ice it 3 times a day, which I have been doing.

I've only been applying ice to arm and used icy hot ointment once yesterday.

questions

Does applying ice, then heat to tendon help or should I only worry about icing it?

How much time in between an ice and a heat treatment?

How often should Icy Hot (bengay) be used?

Anything else that could be helpful would be greatly appreciated.

I hate to make this sound like rocket science but this is my first tendon problem encountered and I really fear being sidelined for long. I just want to make sure I do everything I can to allow it to heal properly and as quickly as possible.

Thanks in advance buds.

 

[danielson]

the ice is just to reduce inflammation and pain to the area...so dont do it for more than 2-3 days IMO

NSAID's can be used for the 3 days to reduce excess inflammation as well

as for heat then ice etc....im nottoo familiar with the reasoning behind it, i can;t see how it would help healing other than reducing inflammation but then allowing blood flow to increase to the are, and reduce pain.



I take it was a shoulder injury? if so its probably rotator cuff and in that case there are isometric exercises you can attempt after a week, maybe slightly less which can strengthen the area...but healing is generally 4-6 weeks for an tendon injury

your lucky this is your only one...MA + weights means ive had plenty

 

[SoreArms]

the ice is just to reduce inflammation and pain to the area...so dont do it for more than 2-3 days IMO

NSAID's can be used for the 3 days to reduce excess inflammation as well

as for heat then ice etc....im nottoo familiar with the reasoning behind it, i can;t see how it would help healing other than reducing inflammation but then allowing blood flow to increase to the are, and reduce pain.



I take it was a shoulder injury? if so its probably rotator cuff and in that case there are isometric exercises you can attempt after a week, maybe slightly less which can strengthen the area...but healing is generally 4-6 weeks for an tendon injury

your lucky this is your only one...MA + weights means ive had plenty

Thanks for the reply.

This is actually on my arm. The pain is from right below the inside of my elbow to about 1/2 way up my bicept.

what are NSAID's?

 

[Scotsman]

the ice is just to reduce inflammation and pain to the area...so dont do it for more than 2-3 days IMO

NSAID's can be used for the 3 days to reduce excess inflammation as well

as for heat then ice etc....im nottoo familiar with the reasoning behind it, i can;t see how it would help healing other than reducing inflammation but then allowing blood flow to increase to the are, and reduce pain.



I take it was a shoulder injury? if so its probably rotator cuff and in that case there are isometric exercises you can attempt after a week, maybe slightly less which can strengthen the area...but healing is generally 4-6 weeks for an tendon injury

your lucky this is your only one...MA + weights means ive had plenty

The heat ice is to try and increase the hunter's response.

NSAIDS- anti inflammatory drugs.

Cheers,
Scotsman

 

[danielson]

The heat ice is to try and increase the hunter's response.

NSAIDS- anti inflammatory drugs.

Cheers,
Scotsman

thanks! figured it was something to do with vasodilatory effects of the heat but now i know (just googled it)




sorearms- examples of NSAID's are asprin, ibuprofen etc.

 

[Testosterone boy]

Better that than a sore henre'.

Sore henre' = no sex = foul moood.