Tendinitis pain: Should I apply ice or heat?

Tendons are tough bands of fibrous tissue that connect muscles to bone. The name for an inflamed tendon is tendinitis. Tendinitis usually happens when repetitive motions, stress or repeat injuries irritate a tendon over time. It's common for tendinitis to affect joints such as the shoulders, elbows, wrists, knees and heels.

After a sudden injury to a tendon, ice can ease pain and swelling. Ice the area for 15 to 20 minutes every 4 to 6 hours. And be sure to put a towel or cloth between the ice pack and your skin.

Heat may be more helpful for ongoing tendon pain, often called tendinopathy or tendinosis. Heat can boost blood flow, and that may help the tendon heal. Heat also can ease pain by relaxing muscles.