This article was originally published on drosmond.com. It has been republished here with permission.

Pencils ready. Here's a pop quiz.

What do tennis elbow, pitcher's shoulder, golfer's elbow, and jumper's knee have in common?

First, they all hurt. A lot. Many sufferers describe the pain as a dull ache, tender to the touch with visible swelling in the affected area.

Second, they are all forms of tendonitis. Tendonitis is the inflammation or irritation of a tendon. It is most common around your shoulders, elbows, wrists, knees and heels.

A common form of tendonitis is Jumper's knee, which is surprisingly common in youth sports or any activity that involves a lot of kicking or running. Most children complain of pain or tenderness around the kneecap.

In most cases, the discomfort of mild cases of tendonitis can be treated with over-the-counter medication or rest. But if the pain persists, you may need to see a doctor.

Treatment for minor injuries

When we think of orthopedic injury, we often think surgery is the only option. However, "a large majority of orthopedic injuries are nonsurgical," said Dr. Ryan Slater, Sports Medicine Specialist with Central Utah Clinic. "Many times these injuries improve without surgical intervention." The same holds true for tendonitis. For minor injuries, try the RICE method.

Rest

Reduce your level of physical activity and rest the affected area.

Ice

To decrease the pain and swelling, apply ice packs or ice baths up to 20 minutes several times per day.

Compression

Since swelling is a common concern, compressing the area with wraps or elastic bandages helps keep swelling under control.

Elevation

This is another option to reduce the amount of swelling. If you suffer from a knee injury, for example, raise the leg above the level of your heart.

When the pain just won't go away

If the RICE method doesn't work for you, then you may be looking at a more severe case of tendonitis. However, there are still many noninvasive procedures that can be used:

Musculoskeletal Ultrasound

In medicine, ultrasound is used to detect changes in appearance, size, or contour of organs, tissues and vessels. It is also used to detect abnormal masses, such as tumors. It's painless, fast and can quickly provide doctors with images for a faster and more comprehensive diagnosis.

Platelet-Rich Plasma

"When conditions do not get better with more conservative treatments, we sometimes consider using PRP," said Dr. Slater. This regenerative treatment involves taking a sample of your own blood, separating out the platelets, then re-injecting those healing elements into the affected area. While still relatively new to the field, it is quickly gaining popularity as an effective, non-surgical treatment for certain patients.

"There are mixed studies," said Slater. "Some patients show significant relief while others are not as conclusive." Still, for a select population, this procedure can provide fast, long-term relief.

Tenex Health TX

After about 8-10 weeks, tendonitis ceases to be strictly an inflammation problem and becomes more of a degenerative issue. If this is the case, Tenex can work well.

In this procedure, a specially designed needle enables Dr. Slater to pass through the tissue and remove the degenerative parts of the tendon that are causing the patient pain. "This procedure has only been around for a few years," explained Dr. Slater, "but studies have been very promising. This is a great treatment option for people who have severe symptoms and don't want to go through a major surgery." And it only requires a local anesthetic.

Prevention is the best medicine

As a former wide receiver for Brigham Young University, Dr. Slater has had his own share of orthopedic injuries. Now, he uses his professional knowledge and collegiate experience to treat current collegiate and high school athletes as well as other patients in the community.

To make sure your child enjoys a lifetime of physical activities, here are some suggestions.

Warm up and cool down

It's a great habit for everyone, and should be taught to children early on.

Proper gear

It's never a good idea encourage your child to run a 5K in a pair of VANS, for example. Children will have a better experience if they are equipped with the proper gear for the selected sport.

Quality program

Be selective in choosing organized sports programs. A professional organization will offer well-trained coaches, well-maintained facilities and equipment, and offer a staff that is trained in medical assistance, if needed.

Drink up

! Dehydration is a constant concern during warm-weather activities. The National Institute of Arthritis and Musculoskeletal and Skin Diseasesurges adults to "make sure your child has access to water or a sports drink while playing. Encourage him or her to drink frequently and stay properly hydrated. Remember to include sunscreen and a hat (when possible) to reduce the chance of sunburn."

Warm weather is on its way. This is the perfect time to plan fun family activities that get everyone up and moving. But when injuries occur, it's good to know that with a few simple techniques (or a quick trip to the doctor) you can be back on your feet in no time.