This Is Making Your Tendinitis Worse
Posted on Mar 08, 2021

When your tendonitis flares up, the typical response is to take doses of pain medication, apply ice or heat to your feet, and rest for an evening.

While following the traditional RICE (rest, ice, compression, elevation) method may help to alleviate your pain, you may not be giving your feet enough tools and/or time to fully recover.

Without even realizing it, you may be making your tendonitis worse, augmenting your pain, and extending your recovery time. 

Let’s look at what you may be doing and how you can heal optimally.


These are common, simple ways that you may be irritating your tendonitis rather than helping it.

1. You are just applying heat to soothe your pain.

Tendonitis is sometimes from the inflammation of a damaged or overused tendon. Inflammation is, at its core, is considered a ‘warm’ injury.

Applying heat to your area of pain can help to alleviate soreness – but if you are relying only on heat, you are not helping to counteract the inflammation and swelling happening beneath the surface.

Don’t skimp on alternating your temperatures – both are necessary to soothe your pain and reduce swelling.

2. You are continuing to exercise, even if your tendonitis has flared up.

Tendonitis is commonly caused by overuse of the muscles and tendons of the feet.

This is why it is essential to pay attention to painful sensations when you are exercising!

If you are running or playing sports and feel pain in your feet, choose rest or switching up your activities over pushing through the pain.

If you choose the latter, you may further strain your muscles and cause a tendonitis flare to be even more painful.

That being said, guided exercise can be safe even when painful. Be careful, and have a coach or physical therapist guide your work.

3. You are not stretching the muscles surrounding the tendon.

By stretching the muscles of your feet and legs daily, you can reduce pain and tension while promoting strength and flexibility.

This keeps your muscles and tendons healthy and pain-free!

Stretching helps to promote proper healing by preventing the pathologic shortening of your tendons.

Alternate through a few daily stretches to improve flexibility, relieve pain, and strengthen your muscles and tendons for better protection against tendonitis.

If you can only do one stretch, stretch the heel cord (Achilles tendon).

Keep these factors in mind when fighting with a tendonitis flare-up.

Remember to apply both heat and ice to your muscles, get plenty of rest, don’t over-exercise, and stretch regularly!


The Healing Sole and Well Theory are simple, natural, and effective ways to help alleviate tendonitis pain – and most other types of foot pain, too! 

The Healing Sole is designed to work with your individual walking pattern to stretch away pain and tension in your muscles and tendons.

At the same time, our surgeon-designed footwear provides you with the necessary levels of support and protection that your muscles need to begin to heal.

Our surgeon-formulated Well Theory products work within the body or from the surface of the skin to help fight pain and inflammation with natural yet powerful ingredients.

Take our supplements and multivitamins for daily support, or apply a layer of our pain-fighting creams where you are experiencing discomfort for fast-acting relief! 

For relief from tendonitis, pair our flip flops from The Healing Sole and our Foot Pain Relief Cream from Well Theory to keep pain away all day long!