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1. Regular warm up and stretching may help prevent tendonitis. Warm up well before exercising, gradually increase the intensity of the activity, and stretch afterwards.
    
2. Tendonitis usually goes away or at least subsides in a few days or week if you avoid the activity that caused it.
    
3. Take a proactive approach and take steps to strengthen and stretch the muscles around the joint and change the way you do some activities.
    
4. Rest the inflamed area. Change the way you do the activity that causes pain so that you can do it without pain. To maintain fitness, substitute activities that don’t stress the inflamed area.
    
5. As soon as you notice pain, apply ice or cold packs for 10-minutes periods, once an hour or as often as you can for 72 hours. Continue applying ice (15 to 20 minutes, three times a day) as long as it relieves pain. Although heating pads or hot baths may feel good, ice or cold packs will relieve inflammation and speed healing.
    
6. Aspirin, ibuprofen, or naproxen may help ease pain and inflammation, but don’t use medication to relieve pain while you continue overusing a joint.
    
7. Gently move the joint through as full a range of motion as you can without pain several times a day to prevent stiffness. As the pain subsides, continue stretching and add exercises to strengthen the affected muscles.
    

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