Curtis,
I have been down the same path.
Ice/heat
Stretch bands
Light weights
Cortisone -- generally does not work for your condition(the medical research is on the internet search and read for yourself).
I could not shake the tendinitis in my shoulder.
What does work like magic?? Trigger point therapy so simple so effective - and the best part you can do it yourself anytime.
Search this site for Trigger points, and start doing it all you need is a hard rubber (lacrosse) ball and a wall.
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