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Tendonitis Exercises

Tendonitis Exercises and Treatments


Tendonitis is a painful inflammation of the tendons, but with proper treatments such as rest, anti-inflammatory medications and tendonitis exercises, it is possible to reduce the pain and return to exercising. Tendons connect your muscles to your bones, letting them move your bones for walking, running and jumping. A tendon is made up of resilient but tough fibrous tissues. Tendonitis occurs when the tendons become inflamed and irritated. This is very painful and becomes worse with movement or exercise. Often tendonitis occurs on specific tendons of the body, usually in areas where the blood supply is limited.


Tendonitis is usually caused from overuse of the tendons due to movement or exercise. Subjecting the tendons to new or strenuous movements causes them to become inflamed and irritated, leading to pain. This usually gets worse as we age because tendons begin to lose their elastic properties as time passes. It is also possible for a deformity or alteration of the joints or muscles to cause tendonitis. Anything that hinders the smooth movements of the tendons can cause tendonitis and pain. Although this is rare, it often requires surgery to fix. You can tell if a specific area has tendonitis very easily. There will be pain when moving the affected tendons and probably swelling as well. The tendon itself will feel tender to the touch.


Treating tendonitis first means reducing the inflammation and pain, this means resting the area and icing it. You should protect the injured tendons for a while by not performing the same exercises that caused the pain. This means you may have to perform different movements and exercises for a short while. Ice the injured tendons frequently as well. Twenty minutes on and twenty minutes off is the standard treatment. Ice will help reduce the swelling and the pain associated with it. Other treatments include over the counter anti-inflammatory medications to aid with reducing the pain and swelling and avoiding repetitive motions. If your job or exercise requires repetitive movements, be sure to take breaks often to avoid injury and tendonitis. More intense cases of tendonitis may require cortisone shots. Cortisone is a very strong anti-inflammatory, but may not work for all of the tendons. They also require a visit to the doctor.


Physical therapy and certain tendonitis exercises may also help relieve the symptoms. These work by teaching the body to use its muscles and tendons in a better, safer and more efficient way. It is important to avoid performing any tendonitis exercises or stretches until the inflammation and swelling have gone down. You may make the tendonitis worse. Stretching daily is important as well. Stretching and therapy should be performed about 3-4 times per week to be effective. Specific exercises and therapy movements can also increase core and muscle strength around the tendons, making them less prone to injury or swelling. By properly researching and discussing with your doctor about the specific exercises for your specific form of tendonitis, you will have the best shot at reducing the pain and being able to return to your favorite form of exercise.


There are specific exercises and physical therapies for each part of the body that may be affected by tendonitis. Research the best movement exercises for the hand if you are looking to avoid carpal tunnel syndrome, or the best core building exercises to avoid pain in the rotator cuff and shoulder area. There are also specialized therapies for the knees, shins and Achilles heel areas to treat and avoid tendonitis. While treatment of tendonitis is possible, it is best to avoid getting this painful affliction by properly stretching before exercising and gradually increasing your exercise to give your tendons time to get used to specific movements.


 


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