Rest the affected tendon
Avoid or reduce activities that trigger pain
Apply ice for 15 to 20 minutes at a time
Use compression if it helps reduce swelling
Elevate the affected area when possible
Take over-the-counter anti-inflammatory pain relief if safe for you
Start gentle range-of-motion exercises when pain begins to improve
Gradually return to activity
Strengthen the surrounding muscles with guided exercises
Improve technique, posture, and ergonomics
Use proper footwear or supportive equipment
Address any repetitive strain or overuse causes
See a doctor or physical therapist if pain persists
Seek urgent care if there is severe swelling, sudden weakness, or inability to use the joint