I had trouble with tendinitis when typing my thesis as a graduate student. I developed tendinitis in both wrists and in my right shoulder. My left wrist was the most severe, and the issue became chronic. I couldn’t hold a cup of coffee in my left hand for over a year.
The university had an on-campus physiotherapist who I went to regularly. She would dry needle the trigger points which were causing the problem, and use the ultrasound machine on the affected tendons to promote healing. I would feel some relief for a few days after a physiotherapy session, but the issue was persistent.
I would regularly ice the painful areas at home and I did the recommended stretching and strengthening exercises. Often the pain would keep me awake and I would take ibuprofen to help me sleep.
Over a few months, the problem got worse and worse, especially in my left wrist. The pain was constant.
I was worried initially that the problem might have been caused by my guitar playing, but I was asked to bring a guitar to a physio session for observation and she insisted the problem must be something else. Eventually we identified my typing form as the culprit.
I was eventually able to solve the problem. I started learning about ergonomics and I started re-training my typing form.
I also earned that after the initial stages of inflammation (tendinitis), there is the possibility of a condition called tendinosis. After repeated overuse, the tendons can be chronically damaged. The collagen degenerates and there is excessive scar tissue. Tendons are very slow to heal, and they can take 3-6 months to regenerate.
Regular use of ibuprofen and long icing was actually preventing blood from flowing to the damaged tendons and was preventing me from healing.
During some reading, I found a routine alternating between hot and cold. I was initially skeptical, but at this stage I was willing to try anything. The routine is as follows.
Fill one large container with the hottest water you can bear to submerge the affected area in. Fill another large container with ice water.
Begin by submerging the affected area in the hot water for 3-4 minutes. The rational is that this promotes blood flow to the affected area and breaks down scar tissue. After removing the affected area from the hot water, immediately submerge the affected area in the ice water for 1 minute. This causes a temperature shock which brings the blood back to your core, supposedly taking the broken down scar tissue with it. After removing the affected area from the ice water, warm up the affected area naturally through movement. Repeat the entire process 4-5 times.
I did this process every evening for months. Eventually the tendon damage healed and the chronic pain was gone. I was still prone to getting tight, but I learned to self massage the trigger points and keep the problem at bay.
I started working to improve my posture, looking into the Alexander Technique, etc. This was really what solved the problem for me in the long term, and I’ve been much less prone to the problem recurring since.
The simplest piece of postural advice I can give: When you stand, your vision should be centered on something at eye level.