{"id":3771,"date":"2025-03-27T13:49:46","date_gmt":"2025-03-27T13:49:46","guid":{"rendered":"https:\/\/integrativa.pt\/?p=3771"},"modified":"2026-04-13T12:31:50","modified_gmt":"2026-04-13T12:31:50","slug":"epicondylitis-what-to-do-to-relieve-pain-and-recover-from-elbow-tendonitis","status":"publish","type":"post","link":"https:\/\/integrativa.pt\/en\/epicondilite-o-que-fazer-para-aliviar-a-dor-e-recuperar-a-tendinite-do-cotovelo\/","title":{"rendered":"Epicondylitis: what to do to relieve pain and recover from elbow tendonitis"},"content":{"rendered":"<div class=\"wpb-content-wrapper\" id=\"wpb-content-root\"><div class=\"vc_row wpb_row vc_row-fluid\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\">\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p>Elbow tendinitis, also known as lateral epicondylitis (tennis elbow or golfer's elbow) or medial epicondylitis (golfer's elbow), is an inflammation of the tendons responsible for forearm movements. This condition can be caused by repetitive movements, excessive strain, or improper posture. Knowing what to do is essential for effective recovery and to prevent the problem from becoming chronic.<\/p>\n<h4>Symptoms of elbow tendinitis<\/h4>\n<p>Epicondylitis can manifest through several signs and symptoms typical of elbow tendinitis, including:<\/p>\n<ul>\n<li>Pain located on the outside (lateral epicondylitis) or inside (medial epicondylitis) of the elbow.<\/li>\n<li>Touch sensitivity in the affected area.<\/li>\n<li>Difficulty holding objects or performing movements involving the wrist and forearm.<\/li>\n<li>Weakness in the hand and forearm.<\/li>\n<\/ul>\n<p>The pain associated with epicondylitis can worsen with everyday activities, making it one of the main reasons people seek physiotherapy.<\/p>\n<h4>Para aliviar a tendinite do cotovelo:\n\n*   **Repouso:** Evite atividades que agravem a dor.\n*   **Gelo:** Aplique compressas frias na \u00e1rea afetada por 15-20 minutos, v\u00e1rias vezes ao dia.\n*   **Medica\u00e7\u00e3o:** Analg\u00e9sicos de venda livre, como paracetamol ou ibuprofeno, podem ajudar com a dor e a inflama\u00e7\u00e3o.\n*   **Alongamento e Exerc\u00edcios:** Fa\u00e7a exerc\u00edcios leves de alongamento e fortalecimento para o antebra\u00e7o e o pulso.\n*   **Apoio:** Uma tala ou bra\u00e7adeira de cotovelo pode ajudar a reduzir a tens\u00e3o nos tend\u00f5es.\n*   **Fisioterapia:** Um fisioterapeuta pode ensinar exerc\u00edcios espec\u00edficos e t\u00e9cnicas para ajudar na recupera\u00e7\u00e3o.\n*   **T\u00e9cnicas de Resfriamento:** Se causa por movimentos repetitivos, t\u00e9cnicas de resfriamento para o trabalho ou desporto podem ser \u00fateis.\n\nSe a dor for intensa ou n\u00e3o melhorar, consulte um m\u00e9dico.<\/h4>\n<ul>\n<li><strong> Rest and activity modification. <\/strong>Avoid activities that worsen the pain, especially those involving repetitive wrist and forearm movements.<\/li>\n<\/ul>\n<ul>\n<li><strong> Exercises\u00a0<\/strong><strong>Forearm muscle stretching:<\/strong> With your arm extended, use your other hand to gently pull your wrist down (for lateral epicondylitis) or up (for medial epicondylitis).<\/li>\n<li><strong>Forearm muscle strengthening exercises:<\/strong> Using resistance bands or light weights can help strengthen the muscles and prevent relapses of epicondylitis. These exercises are often integrated into programmes of<\/li>\n<li><strong>Physiotherapy. <\/strong>Physiotherapy is fundamental in the treatment of epicondylitis and elbow tendinitis. A physiotherapy assessment is essential to reduce inflammation, relieve pain, and restore elbow function. Furthermore, the correction of movement patterns and ergonomic guidance are crucial for preventing relapses and promoting effective and lasting recovery. Physiotherapy treatment for epicondylitis may include a combination of specific techniques, such as myofascial release, stretching, and muscle strengthening exercises.<\/li>\n<li><strong> Ergonomic adjustments. <\/strong>If epicondylitis is work-related or due to a specific activity, it may be necessary to adjust posture, desk height, or the type of tool used. These adjustments help to reduce the strain on the elbow and are frequently recommended in a physiotherapy setting.<\/li>\n<\/ul>\n<h5 data-start=\"3542\" data-end=\"3742\">If you've ever felt pain when shaking hands or holding a mug, you could be suffering from epicondylitis. Elbow tendonitis can start subtly but worsen if left untreated.<\/h5>\n<p data-start=\"3408\" data-end=\"3551\">If you feel pain when shaking hands, lifting objects, or performing repetitive movements, your elbow may be showing signs of epicondylitis.<\/p>\n<p data-start=\"3553\" data-end=\"3720\">Book a <a href=\"https:\/\/integrativa.pt\/en\/specialities\/physiotherapy\/musculoskeletal-physiotherapy\/\">Musculoskeletal Physiotherapy<\/a>Physiotherapy and discover how the right treatment can relieve pain, regain strength and prevent further bouts of elbow tendinitis.<\/p>\n<p data-start=\"3722\" data-end=\"3955\">At Integrativa, we have a <a href=\"https:\/\/integrativa.pt\/en\/integrative-team\/\">team<\/a> of physiotherapists and osteopaths specialising in the treatment of epicondylitis and other musculoskeletal dysfunctions, committed to restoring your functionality and quality of life.<\/p>\n<p>\u00a0<\/p>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><\/div><\/div><\/div><div class=\"vc_row wpb_row vc_row-fluid vc_custom_1680169461443\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\">\n\t<div class=\"wpb_text_column wpb_content_element  vc_custom_1761296469036\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p style=\"text-align: right;\"><a href=\"https:\/\/integrativa.pt\/en\/integrative-team\/\"><b>Alexandra Gomes<\/b><\/a> | Physiotherapist<\/p>\n<h6 style=\"text-align: right;\">Physiotherapist Card: 1459 | Order of Physiotherapists<\/h6>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><\/div><\/div><\/div><div class=\"vc_row wpb_row vc_row-fluid vc_custom_1680169461443\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\">\n\t<div class=\"wpb_text_column wpb_content_element  vc_custom_1680169468507\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<p><a title=\"Home\" href=\"https:\/\/integrativa.pt\/en\/\"><strong>Integrativa<\/strong><\/a> | Health and well-being as a lifestyle<\/p>\n\n\t\t<\/div>\n\t<\/div>\n\n\t<div class=\"wpb_text_column wpb_content_element  vc_custom_1689951960351\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<h6>This website and its content are for information purposes only and are not a substitute for medical or health professional advice. Each person's treatment should be individualised and guided by health professionals. Do not make any changes to your treatment without contacting the doctor or health professional accompanying you.<\/h6>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><\/div><\/div><\/div><div class=\"vc_row wpb_row vc_row-fluid vc_custom_1680169461443\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\"><div class=\"vc_separator wpb_content_element vc_separator_align_center vc_sep_border_width_1 vc_sep_pos_align_center wpb_content_element vc_separator-has-text\"   style=\"width: 100%;\"><span class=\"vc_sep_holder vc_sep_holder_l\"><span style=\"border-top-color:#1b9193;\" class=\"vc_sep_line\"><\/span><\/span><h4>Related articles<\/h4><span class=\"vc_sep_holder vc_sep_holder_r\"><span style=\"border-top-color:#1b9193;\" class=\"vc_sep_line\"><\/span><\/span>\n<\/div><style type=\"text\/css\" data-type=\"the7_shortcodes-inline-css\">.blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3.dividers-on.classic-layout-list article {\n  padding-top: 0;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3.dividers-on.classic-layout-list article:first-of-type {\n  margin-top: 0;\n  padding-top: 0;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3.classic-layout-list.mode-list .post-entry-content {\n  width: calc(100% - );\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3.classic-layout-list.mode-list .no-img .post-entry-content {\n  width: 100%;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3 .filter-bg-decoration .filter-categories a.act {\n  color: #fff;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3:not(.mode-masonry) article:first-of-type,\n.blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3:not(.mode-masonry) article.visible.first:not(.product) {\n  margin-top: 0;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3.dividers-on:not(.mode-masonry) article {\n  margin-top: 0;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3.dividers-on:not(.mode-masonry) article:first-of-type,\n.blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3.dividers-on:not(.mode-masonry) article.visible.first:not(.product) {\n  margin-top: 0;\n  padding-top: 0;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3 .post-thumbnail-wrap {\n  padding: 0px 0px 0px 0px;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3.enable-bg-rollover .post-thumbnail-rollover:after {\n  background: -webkit-linear-gradient();\n  background: linear-gradient();\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3 .gallery-zoom-ico {\n  width: 44px;\n  height: 44px;\n  line-height: 44px;\n  border-radius: 100px;\n  margin: -22px 0 0 -22px;\n  border-width: 0px;\n  color: #ffffff;\n  background: none;\n}\n.bottom-overlap-layout-list.blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3 .gallery-zoom-ico {\n  margin-top: -72px;\n}\n.gradient-overlay-layout-list.blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3 .gallery-zoom-ico,\n.content-rollover-layout-list.blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3 .gallery-zoom-ico {\n  margin: 0 0 10px;\n}\n.content-align-center.gradient-overlay-layout-list.blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3 .gallery-zoom-ico,\n.content-align-center.content-rollover-layout-list.blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3 .gallery-zoom-ico {\n  margin: 0 auto 10px;\n}\n.dt-icon-bg-on.blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3 .gallery-zoom-ico {\n  background: rgba(255,255,255,0.3);\n  box-shadow: none;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3 .gallery-zoom-ico > span,\n.blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3 .gallery-zoom-ico:before {\n  font-size: 32px;\n  line-height: 44px;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3 .gallery-zoom-ico > span,\n.blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3 .gallery-zoom-ico:before {\n  color: #ffffff;\n  background: none;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3 .entry-title,\n.blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3.owl-carousel .entry-title {\n  margin-bottom: 5px;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3 .entry-meta {\n  margin-bottom: 15px;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3 .portfolio-categories {\n  margin-bottom: 15px;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3 .entry-excerpt {\n  margin-bottom: 5px;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3:not(.centered-layout-list) .post-entry-content {\n  padding: 15px 20px 20px 20px;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3:not(.centered-layout-list):not(.content-bg-on):not(.mode-list) .no-img .post-entry-content {\n  padding: 0;\n}\n@media screen and (max-width: ) {\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3 article {\n    -ms-flex-flow: column nowrap;\n    flex-flow: column nowrap;\n    margin-top: 20px;\n  }\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3.dividers-on article {\n    border: none;\n  }\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3.content-bg-on.centered-layout-list article {\n    padding: 0;\n  }\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3.blog-shortcode.dividers-on article,\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3.dividers-on.classic-layout-list article {\n    margin-top: 20px;\n    padding: 0;\n  }\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3.blog-shortcode.dividers-on article:first-of-type,\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3.dividers-on.classic-layout-list article:first-of-type {\n    padding: 0;\n  }\n  #page .blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3 .post-thumbnail-wrap,\n  #page .blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3 .post-entry-content {\n    width: 100%;\n    margin: 0;\n    top: 0;\n  }\n  #page .blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3 .post-thumbnail-wrap {\n    padding: 0;\n  }\n  #page .blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3 .post-entry-content:after {\n    display: none;\n  }\n  #page .blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3 .project-even .post-thumbnail-wrap,\n  #page .blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3.centered-layout-list .post-thumbnail-wrap {\n    -ms-flex-order: 0;\n    order: 0;\n  }\n  #page .blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3.centered-layout-list .post-entry-title-content {\n    -ms-flex-order: 1;\n    order: 1;\n    width: 100%;\n    padding: 20px 20px 0;\n  }\n  #page .blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3.centered-layout-list .post-entry-content {\n    -ms-flex-order: 2;\n    order: 2;\n    padding-top: 0;\n  }\n  #page .blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3 .fancy-categories {\n    top: 10px;\n    left: 10px;\n    bottom: auto;\n    right: auto;\n  }\n  #page .blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3 .fancy-date a {\n    top: 10px;\n    right: 10px;\n    left: auto;\n    bottom: auto;\n  }\n  #page .blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3 .post-entry-content {\n    padding: 20px;\n  }\n  #page .blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3 .entry-title {\n    margin: 3px 0 5px;\n    font-size: 20px;\n    line-height: 26px;\n  }\n  #page .blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3 .entry-meta {\n    margin: 5px 0 5px;\n  }\n  #page .blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3 .entry-excerpt {\n    margin: 15px 0 0;\n  }\n  #page .blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3 .post-details {\n    margin: 5px 0 10px;\n  }\n  #page .blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3 .post-details.details-type-link {\n    margin-bottom: 2px;\n  }\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3.owl-carousel .owl-nav div {\n  width: 36px;\n  height: 36px;\n  border-radius: 500px;\n}\n.dt-arrow-border-on.blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3.owl-carousel .owl-nav div:not(:hover):before {\n  border-width: 0px;\n}\n.dt-arrow-hover-border-on.blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3.owl-carousel .owl-nav div:hover:after {\n  border-width: 0px;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3.owl-carousel .owl-nav div.owl-prev {\n  top: 50%;\n  transform: translateY(calc(-50% + 0px));\n  left: -43px;\n}\n@media all and (-ms-high-contrast: none) {\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3.owl-carousel .owl-nav div.owl-prev {\n    transform: translateY(-50%);\n    margin-top: 0px;\n  }\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3.owl-carousel .owl-nav div.owl-prev i {\n  padding: 0px 0px 0px 0px;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3.owl-carousel .owl-nav div.owl-next {\n  top: 50%;\n  transform: translateY(calc(-50% + 0px));\n  right: -43px;\n}\n@media all and (-ms-high-contrast: none) {\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3.owl-carousel .owl-nav div.owl-next {\n    transform: translateY(-50%);\n    margin-top: 0px;\n  }\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3.owl-carousel .owl-nav div.owl-next i {\n  padding: 0px 0px 0px 0px;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3.owl-carousel .owl-nav i {\n  font-size: 18px;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3.owl-carousel .owl-nav div:not(:hover) i,\n.blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3.owl-carousel .owl-nav div:not(:hover) i:before {\n  color: #ffffff;\n  background: none;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3.owl-carousel .owl-nav div:hover i,\n.blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3.owl-carousel .owl-nav div:hover i:before {\n  color: rgba(255,255,255,0.75);\n  background: none;\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3 .owl-dots {\n  top: calc(100% + 20px);\n  left: 50%;\n  transform: translateX(calc(-50% + 0px));\n}\n@media all and (-ms-high-contrast: none) {\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3 .owl-dots {\n    transform: translateX(-50%);\n    margin-left: 0px;\n  }\n}\n.blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3 .owl-dot {\n  width: 10px;\n  height: 10px;\n  margin: 0 8px;\n}\n@media screen and (max-width: 778px) {\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3.hide-arrows .owl-nav a {\n    display: none;\n  }\n}\n@media screen and (max-width: 778px) {\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3.reposition-arrows .owl-nav div.owl-prev {\n    top: 50%;\n    transform: translateY(calc(-50% + 0px));\n    left: 10px;\n  }\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3.reposition-arrows .owl-nav div.owl-next {\n    top: 50%;\n    transform: translateY(calc(-50% + 0px));\n    right: 10px;\n  }\n}\n@media screen and (max-width: 778px) and all and (-ms-high-contrast: none) {\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3.reposition-arrows .owl-nav div.owl-prev {\n    transform: translateY(-50%);\n    margin-top: 0px;\n  }\n}\n@media screen and (max-width: 778px) and all and (-ms-high-contrast: none) {\n  .blog-carousel-shortcode.blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3.reposition-arrows .owl-nav div.owl-next {\n    transform: translateY(-50%);\n    margin-top: 0px;\n  }\n}<\/style><div class=\"owl-carousel blog-carousel-shortcode dt-owl-carousel-call blog-carousel-shortcode-id-d30fea6bc469650ef2bc0362c37200f3 classic-layout-list scale-img dt-icon-bg-off dt-arrow-border-on dt-arrow-hover-border-on meta-info-off bullets-small-dot-stroke reposition-arrows arrows-bg-on disable-arrows-hover-bg arrows-hover-bg-on\" data-scroll-mode=\"1\" data-col-num=\"3\" data-wide-col-num=\"4\" data-laptop-col=\"3\" data-h-tablet-columns-num=\"3\" data-v-tablet-columns-num=\"2\" data-phone-columns-num=\"1\" data-auto-height=\"true\" data-col-gap=\"30\" data-stage-padding=\"0\" data-speed=\"600\" data-autoplay=\"false\" data-autoplay_speed=\"6000\" data-arrows=\"true\" data-bullet=\"false\" data-next-icon=\"icon-ar-017-r\" data-prev-icon=\"icon-ar-017-l\"><article class=\"post post-7472 type-post status-publish format-standard has-post-thumbnail hentry category-fisioterapia tag-fisioterapia tag-osteopatia tag-pilates-clinico category-6 description-off\" data-name=\"Exerc\u00edcio f\u00edsico no envelhecimento: benef\u00edcios, recomenda\u00e7\u00f5es e import\u00e2ncia para a autonomia\" data-date=\"2026-08-28T14:54:48+00:00\">\n\n<div class=\"post-thumbnail-wrap\">\n\t<div class=\"post-thumbnail\">\n\t\t\n\t\t\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/exercicio-fisico-no-envelhecimento-beneficios-recomendacoes-e-importancia-para-a-autonomia\/\" class=\"post-thumbnail-rollover layzr-bg\" ><img fetchpriority=\"high\" decoding=\"async\" class=\"preload-me owl-lazy-load aspect\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20viewBox%3D&#39;0%200%20768%20512&#39;%2F%3E\" data-src=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/Integrativa-Lisboa-Fisioterapia-Idosos-Prevencao-de-quedas-768x512.webp\" data-srcset=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/Integrativa-Lisboa-Fisioterapia-Idosos-Prevencao-de-quedas-768x512.webp 768w, https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/10\/Integrativa-Lisboa-Fisioterapia-Idosos-Prevencao-de-quedas-1152x768.webp 1152w\" loading=\"eager\" style=\"--ratio: 768 \/ 512\" sizes=\"(max-width: 768px) 100vw, 768px\" alt=\"\" title=\"Integrative Lisbon Physiotherapy Elderly Fall Prevention\" width=\"768\" height=\"512\"  \/><\/a>\t<\/div>\n<\/div>\n\n\n<div class=\"post-entry-content\">\n\n\t<h3 class=\"entry-title\">\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/exercicio-fisico-no-envelhecimento-beneficios-recomendacoes-e-importancia-para-a-autonomia\/\" title=\"Physical exercise in ageing: benefits, recommendations and importance for independence\" rel=\"bookmark\">Physical exercise in ageing: benefits, recommendations and importance for independence<\/a>\n\t<\/h3>\n\n\t\n\t\n\t\n<a href=\"https:\/\/integrativa.pt\/en\/exercicio-fisico-no-envelhecimento-beneficios-recomendacoes-e-importancia-para-a-autonomia\/\" class=\"post-details details-type-link\" aria-label=\"Read more about Exerc\u00edcio f\u00edsico no envelhecimento: benef\u00edcios, recomenda\u00e7\u00f5es e import\u00e2ncia para a autonomia\">Read more<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><article class=\"post post-7466 type-post status-publish format-standard has-post-thumbnail hentry category-fisioterapia-em-paralisia-facial tag-fisioterapia tag-osteopatia tag-pilates-clinico category-39 description-off\" data-name=\"Paralisia facial: o que fazer e o que evitar durante a recupera\u00e7\u00e3o\" data-date=\"2026-08-26T07:54:31+00:00\">\n\n<div class=\"post-thumbnail-wrap\">\n\t<div class=\"post-thumbnail\">\n\t\t\n\t\t\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/paralisia-facial-o-que-fazer-e-o-que-evitar-durante-a-recuperacao\/\" class=\"post-thumbnail-rollover layzr-bg\" ><img decoding=\"async\" class=\"preload-me owl-lazy-load aspect\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20viewBox%3D&#39;0%200%20768%20512&#39;%2F%3E\" data-src=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2026\/02\/Fisioterapia-Paralisia-Facial-Belem-Lisboa-768x512.avif\" data-srcset=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2026\/02\/Fisioterapia-Paralisia-Facial-Belem-Lisboa-768x512.avif 768w, https:\/\/integrativa.pt\/wp-content\/uploads\/2026\/02\/Fisioterapia-Paralisia-Facial-Belem-Lisboa-1152x768.avif 1152w\" loading=\"eager\" style=\"--ratio: 768 \/ 512\" sizes=\"(max-width: 768px) 100vw, 768px\" alt=\"\" title=\"Physiotherapy Facial Palsy Belem Lisbon\" width=\"768\" height=\"512\"  \/><\/a>\t<\/div>\n<\/div>\n\n\n<div class=\"post-entry-content\">\n\n\t<h3 class=\"entry-title\">\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/paralisia-facial-o-que-fazer-e-o-que-evitar-durante-a-recuperacao\/\" title=\"Facial palsy: what to do and what to avoid during recovery\" rel=\"bookmark\">Facial palsy: what to do and what to avoid during recovery<\/a>\n\t<\/h3>\n\n\t\n\t\n\t\n<a href=\"https:\/\/integrativa.pt\/en\/paralisia-facial-o-que-fazer-e-o-que-evitar-durante-a-recuperacao\/\" class=\"post-details details-type-link\" aria-label=\"Read more about Facial paralysis: what to do and what to avoid during recovery\">Read more<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><article class=\"post post-7467 type-post status-publish format-standard has-post-thumbnail hentry category-fisioterapia category-fisioterapia-desportiva category-fisioterapia-musculo-esqueletica tag-fisioterapia tag-osteopatia tag-pilates-clinico category-6 category-55 category-54 description-off\" data-name=\"Rutura do tend\u00e3o de Aquiles: como a Fisioterapia pode fazer a diferen\u00e7a na recupera\u00e7\u00e3o\" data-date=\"2026-08-25T20:18:51+00:00\">\n\n<div class=\"post-thumbnail-wrap\">\n\t<div class=\"post-thumbnail\">\n\t\t\n\t\t\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/rutura-do-tendao-de-aquiles-como-a-fisioterapia-pode-fazer-a-diferenca-na-recuperacao\/\" class=\"post-thumbnail-rollover layzr-bg\" ><img decoding=\"async\" class=\"preload-me owl-lazy-load aspect\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20viewBox%3D&#39;0%200%20768%20512&#39;%2F%3E\" data-src=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/11\/Fratura-tornozelo-Fisioterapia-Lisboa-768x512.webp\" data-srcset=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/11\/Fratura-tornozelo-Fisioterapia-Lisboa-768x512.webp 768w, https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/11\/Fratura-tornozelo-Fisioterapia-Lisboa-1152x768.webp 1152w\" loading=\"eager\" style=\"--ratio: 768 \/ 512\" sizes=\"(max-width: 768px) 100vw, 768px\" alt=\"\" title=\"Ankle fracture Physiotherapy Lisbon\" width=\"768\" height=\"512\"  \/><\/a>\t<\/div>\n<\/div>\n\n\n<div class=\"post-entry-content\">\n\n\t<h3 class=\"entry-title\">\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/rutura-do-tendao-de-aquiles-como-a-fisioterapia-pode-fazer-a-diferenca-na-recuperacao\/\" title=\"Achilles tendon rupture: how physiotherapy can make a difference in recovery\" rel=\"bookmark\">Achilles tendon rupture: how physiotherapy can make a difference in recovery<\/a>\n\t<\/h3>\n\n\t\n\t\n\t\n<a href=\"https:\/\/integrativa.pt\/en\/rutura-do-tendao-de-aquiles-como-a-fisioterapia-pode-fazer-a-diferenca-na-recuperacao\/\" class=\"post-details details-type-link\" aria-label=\"Read more about Rutura do tend\u00e3o de Aquiles: como a Fisioterapia pode fazer a diferen\u00e7a na recupera\u00e7\u00e3o\">Read more<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><article class=\"post post-7452 type-post status-publish format-standard has-post-thumbnail hentry category-osteopatia category-fisioterapia category-fisioterapia-desportiva category-fisioterapia-musculo-esqueletica tag-fisioterapia tag-osteopatia tag-pilates-clinico category-17 category-6 category-55 category-54 description-off\" data-name=\"Les\u00f5es no padel: preven\u00e7\u00e3o, fisioterapia e regresso \u00e0 pr\u00e1tica desportiva\" data-date=\"2026-07-16T13:52:31+00:00\">\n\n<div class=\"post-thumbnail-wrap\">\n\t<div class=\"post-thumbnail\">\n\t\t\n\t\t\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/lesoes-no-padel-prevencao-fisioterapia-e-regresso-a-pratica-desportiva\/\" class=\"post-thumbnail-rollover layzr-bg\" ><img decoding=\"async\" class=\"preload-me owl-lazy-load aspect\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20viewBox%3D&#39;0%200%20539%20359&#39;%2F%3E\" data-src=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2026\/07\/Fisioterapia-Padel.avif\" data-srcset=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2026\/07\/Fisioterapia-Padel.avif 539w\" loading=\"eager\" style=\"--ratio: 539 \/ 359\" sizes=\"(max-width: 539px) 100vw, 539px\" alt=\"\" title=\"Physiotherapy for Padel\" width=\"539\" height=\"359\"  \/><\/a>\t<\/div>\n<\/div>\n\n\n<div class=\"post-entry-content\">\n\n\t<h3 class=\"entry-title\">\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/lesoes-no-padel-prevencao-fisioterapia-e-regresso-a-pratica-desportiva\/\" title=\"Padel injuries: prevention, physiotherapy and return to sport\" rel=\"bookmark\">Padel injuries: prevention, physiotherapy and return to sport<\/a>\n\t<\/h3>\n\n\t\n\t\n\t\n<a href=\"https:\/\/integrativa.pt\/en\/lesoes-no-padel-prevencao-fisioterapia-e-regresso-a-pratica-desportiva\/\" class=\"post-details details-type-link\" aria-label=\"Read more about Padel Injuries: Prevention, Physiotherapy and Return to Sport\">Read more<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><article class=\"post post-7444 type-post status-publish format-standard has-post-thumbnail hentry category-osteopatia category-fisioterapia category-fisioterapia-desportiva category-fisioterapia-musculo-esqueletica tag-fisioterapia tag-osteopatia tag-pilates-clinico category-17 category-6 category-55 category-54 description-off\" data-name=\"Les\u00f5es desportivas no joelho: sintomas, causas, avalia\u00e7\u00e3o e regresso ao desporto\" data-date=\"2026-07-15T14:13:07+00:00\">\n\n<div class=\"post-thumbnail-wrap\">\n\t<div class=\"post-thumbnail\">\n\t\t\n\t\t\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/lesoes-desportivas-no-joelho-sintomas-causas-avaliacao-e-regresso-ao-desporto\/\" class=\"post-thumbnail-rollover layzr-bg\" ><img decoding=\"async\" class=\"preload-me owl-lazy-load aspect\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20viewBox%3D&#39;0%200%20768%20512&#39;%2F%3E\" data-src=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2023\/12\/Dor-no-joelho-Integrativa-Fisioterapia-768x512.webp\" data-srcset=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2023\/12\/Dor-no-joelho-Integrativa-Fisioterapia-768x512.webp 768w, https:\/\/integrativa.pt\/wp-content\/uploads\/2023\/12\/Dor-no-joelho-Integrativa-Fisioterapia-1152x768.webp 1152w\" loading=\"eager\" style=\"--ratio: 768 \/ 512\" sizes=\"(max-width: 768px) 100vw, 768px\" alt=\"Knee injuries\" title=\"Knee pain Integrative Physiotherapy\" width=\"768\" height=\"512\"  \/><\/a>\t<\/div>\n<\/div>\n\n\n<div class=\"post-entry-content\">\n\n\t<h3 class=\"entry-title\">\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/lesoes-desportivas-no-joelho-sintomas-causas-avaliacao-e-regresso-ao-desporto\/\" title=\"Sports injuries to the knee: symptoms, causes, assessment and return to sport\" rel=\"bookmark\">Sports injuries to the knee: symptoms, causes, assessment and return to sport<\/a>\n\t<\/h3>\n\n\t\n\t\n\t\n<a href=\"https:\/\/integrativa.pt\/en\/lesoes-desportivas-no-joelho-sintomas-causas-avaliacao-e-regresso-ao-desporto\/\" class=\"post-details details-type-link\" aria-label=\"Read more about Sports injuries to the knee: symptoms, causes, assessment and return to sport\">Read more<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><article class=\"post post-7397 type-post status-publish format-standard has-post-thumbnail hentry category-psicologia tag-fisioterapia tag-osteopatia tag-pilates-clinico category-18 description-off\" data-name=\"Quando o cansa\u00e7o j\u00e1 n\u00e3o passa: compreender o burnout para al\u00e9m da exaust\u00e3o\" data-date=\"2026-07-03T12:44:37+00:00\">\n\n<div class=\"post-thumbnail-wrap\">\n\t<div class=\"post-thumbnail\">\n\t\t\n\t\t\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/quando-o-cansaco-ja-nao-passa-compreender-o-burnout-para-alem-da-exaustao\/\" class=\"post-thumbnail-rollover layzr-bg\" ><img decoding=\"async\" class=\"preload-me owl-lazy-load aspect\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D&#39;http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg&#39;%20viewBox%3D&#39;0%200%20768%20512&#39;%2F%3E\" data-src=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/01\/Psicologia-integrativa-1-768x512.webp\" data-srcset=\"https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/01\/Psicologia-integrativa-1-768x512.webp 768w, https:\/\/integrativa.pt\/wp-content\/uploads\/2025\/01\/Psicologia-integrativa-1-1152x768.webp 1152w\" loading=\"eager\" style=\"--ratio: 768 \/ 512\" sizes=\"(max-width: 768px) 100vw, 768px\" alt=\"\" title=\"Integrative psychology\" width=\"768\" height=\"512\"  \/><\/a>\t<\/div>\n<\/div>\n\n\n<div class=\"post-entry-content\">\n\n\t<h3 class=\"entry-title\">\n\t\t<a href=\"https:\/\/integrativa.pt\/en\/quando-o-cansaco-ja-nao-passa-compreender-o-burnout-para-alem-da-exaustao\/\" title=\"When tiredness no longer passes: understanding burnout beyond exhaustion\" rel=\"bookmark\">When tiredness no longer passes: understanding burnout beyond exhaustion<\/a>\n\t<\/h3>\n\n\t\n\t\n\t\n<a href=\"https:\/\/integrativa.pt\/en\/quando-o-cansaco-ja-nao-passa-compreender-o-burnout-para-alem-da-exaustao\/\" class=\"post-details details-type-link\" aria-label=\"Read more about When tiredness no longer passes: understanding burnout beyond exhaustion\">Read more<i class=\"dt-icon-the7-arrow-03\" aria-hidden=\"true\"><\/i><\/a>\n\n<\/div><\/article><\/div><\/div><\/div><\/div><\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Elbow tendinitis, also known as lateral epicondylitis (tennis elbow or golfer's elbow) or medial epicondylitis (golfer's elbow), is an inflammation of the tendons responsible for forearm movements. This condition can be caused by repetitive movements, excessive strain, or poor posture. Knowing what to do is fundamental for recovery\u2026<\/p>","protected":false},"author":1,"featured_media":4565,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[6,55,54],"tags":[4,27,8],"class_list":["post-3771","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fisioterapia","category-fisioterapia-desportiva","category-fisioterapia-musculo-esqueletica","tag-fisioterapia","tag-osteopatia","tag-pilates-clinico","category-6","category-55","category-54","description-off"],"_links":{"self":[{"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/posts\/3771","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/comments?post=3771"}],"version-history":[{"count":0,"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/posts\/3771\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/media\/4565"}],"wp:attachment":[{"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/media?parent=3771"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/categories?post=3771"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/integrativa.pt\/en\/wp-json\/wp\/v2\/tags?post=3771"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}