Tendonitis: how to treat it step by step without medication

Tendinitis is one of the most common injuries in athletes, office workers and active people over 40. It is also one of those for which the most oral anti-inflammatories are taken “just because”, without real need. In this article we explain what tendinitis is, its most common types, and a step-by-step protocol to treat it without medication.

What is tendinitis?

Tendinitis is inflammation of a tendon, the fibrous tissue that connects muscle to bone. It usually appears due to overuse (repetitive movements), overload (one-off efforts beyond the tendon’s capacity) or natural age-related degeneration.

It is not the same as tendinosis (chronic tendon degeneration without major inflammation) or tendon rupture (a traumatic injury that requires medical intervention). The protocol in this article applies to acute and subacute tendinitis, not to chronic tendinosis or ruptures.

The 5 most common types of tendinitis

1. Tennis elbow (lateral epicondylitis)

Inflammation of the tendons that insert on the outer side of the elbow. It appears due to repetitive wrist movements with the elbow extended (tennis, padel, prolonged mouse and keyboard use, tools).

2. Golfer’s elbow (medial epicondylitis)

Inflammation of the tendons on the inner side of the elbow. Typical in golfers but also common in climbers and professionals who lift weight with the wrist flexed.

3. Rotator cuff tendonitis (shoulder)

Inflammation of the shoulder tendons, especially the supraspinatus. Common in swimmers, throwers, painters, electricians and overhead workers.

4. Patellar tendinitis (“jumper’s knee”)

Inflammation of the patellar tendon, which connects the kneecap to the tibia. Very common in basketball and volleyball players, runners and crossfitters.

5. Achilles tendinitis

Inflammation of the Achilles tendon, the thickest in the body. It appears in runners, football players, and people with a high jumping load.

Symptoms that indicate tendinitis

  • Localized pain in the tendon area that worsens with the specific movement (extending the elbow, lifting the arm, going downstairs, etc.).
  • Morning stiffness or after periods of inactivity.
  • Tenderness to touch in the affected area.
  • Mild to moderate swelling.
  • Loss of strength in the associated muscle group.

If you have more than one of these symptoms and they last more than 2–3 days, it’s likely to be tendinitis.

Step-by-step protocol to treat tendinitis without medication

Days 1–3: active rest + cold + topical relief

Active rest means stopping the activity that caused the injury, not full immobilization. Keep moving the joint gently to avoid adhesions.

Localized cold for 15 minutes every 3–4 hours during the first 2 days. Reduces acute swelling and the sensation of heat.

Biophotonic cream: BEIMAN Sport twice a day on the inflamed area. Biophotonic technology stimulates the body’s natural anti-inflammatory mechanisms without introducing synthetic anti-inflammatories into the body. You will feel relief in about 3 minutes.

Days 3–7: gentle stretching + heat + continued relief

Once the acute pain subsides, introduce gentle stretching of the affected muscle group. Hold each stretch for 30 seconds, 3 repetitions, 2 times a day.

Heat (heating pad or hot shower) helps relax the surrounding muscles and improves local circulation.

Continue with BEIMAN Sport twice a day until you finish the tube to maintain relief while the tendon recovers.

Weeks 2–4: eccentric strengthening

The gold standard for chronic and subacute tendinitis is eccentric exercise (muscle lengthening under load). For example:

  • For tennis elbow: wrist extensions with a light dumbbell, controlling the lowering phase over 3–5 seconds.
  • For Achilles tendinitis: heel drops on a step.
  • For patellar tendinitis: eccentric squats on an inclined surface.

3 sets of 15 repetitions, 2–3 times per week. If the pain flares up, reduce the load.

Weeks 4+: gradual return to activity

Gradual return to sport or activity. Start at 50% of your usual intensity and increase by 10–15% each week if there is no pain.

Why it’s best not to use oral anti-inflammatories routinely

Ibuprofen, naproxen and other oral NSAIDs are useful for acute episodes of severe pain, but long-term use comes at a cost:

  • Gastrointestinal damage: risk of ulcer and bleeding, especially in people over 50.
  • Cardiovascular risk: increases with dose and duration.
  • Kidney function: may deteriorate with chronic use.
  • Repair signal blockade: some studies suggest that prolonged NSAID use may interfere with the tendon’s natural regeneration.

That’s why modern clinical guidelines recommend limiting oral NSAIDs to short, acute episodes, not as a daily routine for weeks.

When to see a physio or a doctor

The above protocol works for most mild and moderate tendonitis. See a professional if:

  • The pain persists for more than 6 weeks despite treatment.
  • You notice a clicking or crackling sound when you move.
  • You lose strength significantly.
  • There is significant swelling or fever.
  • You suspect there may be a tear (strong blow + sudden loss of function).

The physiotherapist can add techniques such as shock waves, EPI or manual therapy that speed up recovery in resistant cases.

Frequently asked questions

Can I keep training with tendonitis?

It depends. For mild tendinitis, you can keep training other muscle groups while avoiding load on the inflamed tendon. For moderate or acute tendinitis, it’s better to take 5–10 days of active rest before resuming.

Is cold or heat better for tendinitis?

Cold during the first 48–72 hours (acute phase with heat and inflammation). Heat from day 3–4 onwards (subacute phase) to improve circulation and relax muscles. BEIMAN Sport bio photonic cream can be used in both phases without contraindications.

How long does it take for tendinitis to heal?

Acute tendinitis usually improves in 2–4 weeks with good treatment. Chronic tendinitis can take 3–6 months, especially if rest and eccentric exercises are not followed.

Can I combine BEIMAN Sport with oral anti-inflammatories?

Yes. BEIMAN Sport contains no pharmacological active ingredients, so no interactions are known with oral NSAIDs. Ideally, you should minimize oral NSAIDs and use BEIMAN as your daily base.

Does BEIMAN Sport work for chronic tendinitis?

BEIMAN Sport is indicated for symptomatic relief in both acute and chronic tendinitis. For chronic cases it must always be complemented with physiotherapy and specific eccentric exercises.

Related resources

Cosmetic product for external use. Not a medicine. It does not replace professional medical diagnosis or treatment. If your tendinitis is persistent or severe, see a physiotherapist or orthopedic specialist.

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