Rest the affected tendon and avoid activities that trigger pain
Reduce repetitive motions and heavy loading
Apply ice for 15 to 20 minutes at a time several times a day
Use over-the-counter pain relievers or anti-inflammatory medicine if safe for you
Gently stretch and strengthen the area as pain improves
Use proper technique and ergonomics during activities
Wear supportive footwear or braces if recommended
Gradually return to activity instead of resuming full intensity too soon
See a doctor or physical therapist if pain persists, worsens, or limits function
Seek urgent care if there is severe swelling, sudden weakness, or a suspected tear