Tendinitis - was tun? 6 weeks of patience

 Tendinitis can take several weeks to months to heal, depending on severity, rest, and treatment. Since your ankle is improving slightly but your right thigh is not, there may be underlying issues beyond tendinitis, such as bursitis, muscle strain, nerve involvement, or biomechanical imbalances.

What You Can Do:

1. Rest, but not total inactivity – Avoid excessive walking, but gentle movement (e.g., swimming, light stretching) prevents stiffness.

2. Apply ice or heat – Ice (15-20 min, 2-3 times/day) helps acute inflammation, while heat may help if stiffness persists.

3. Anti-inflammatory measures – NSAIDs (if tolerated), turmeric, omega-3s, and an anti-inflammatory diet can support healing.

4. Physical therapy – A physiotherapist can guide you with specific eccentric exercises that are proven to speed up tendon recovery.

5. Massage and myofascial release – Can relieve tension around the area. Foam rolling (if tolerated) may help.

6. Check biomechanics – Gait imbalances or misalignments could be worsening the thigh issue. Orthotics or proper footwear may be necessary.

7. Blood flow stimulation – Compression socks, contrast baths (alternating hot & cold water), or light movement may help healing.

8. Patience – Tendons heal slower than muscles. A mild case takes 4-6 weeks, while chronic tendinitis can take 3-6 months to fully recover.

If after 2-3 weeks of proper care, your right thigh still isn’t improving, see a specialist to rule out nerve impingement (e.g., femoral nerve involvement) or other musculoskeletal issues.