Tendonitis can stop you from doing the activities you love. It can also make simple tasks like typing on a computer or lifting groceries very painful. If left untreated, tendonitis can lead to more serious problems, such as chronic pain or even tendon rupture. When tendons rupture, they may require surgery to repair.
Preventing tendonitis helps you stay active, prevent pain, and maintain a good quality of life. Here are some tips to prevent tendonitis.
What is Tendonitis?
Tendonitis happens when the tendons, the tissues connecting muscle to bone, become inflamed. This inflammation often results from repetitive motions, overuse, or sudden injuries.
Tendons are strong, but they can only handle so much stress before they start to wear down. When tendons are overused without enough rest, tiny tears can form. Over time, these tears build up and cause inflammation.
Tendonitis may also result in pain, stiffness, and swelling. They can make it difficult to move the affected area and perform everyday tasks.
Tips to Prevent Tendonitis
Here are some ways you can try to prevent overuse injuries like tendonitis:
1. Warm Up Properly
Before you start any physical activity, take time to warm up. Gentle stretching and light exercises increase blood flow to your muscles and tendons. This makes them more flexible and less prone to injury.
A good warm-up should be at least 5 to 10 minutes. It should also involve movements and gestures that mimic the activity you are about to do. For example, if you are about to go for a run, start with a brisk walk and some leg stretches. Warming up prepares your body for exercise and can help prevent injuries.
2. Use Proper Technique
Whether playing a sport or lifting objects at work, using the right technique and mechanics is crucial. Incorrect form puts extra strain on your tendons.
Consider taking lessons or asking for advice on the correct way to perform your activities. Coaches, trainers, and instructors can teach you the proper techniques and help you stay away from bad habits.
Using the right equipment is also important. Make sure your gear fits well and is appropriate for your activity to reduce the risk of injury.
3. Take Breaks
Keep away from doing the same motion over and over without a break. Taking regular breaks allows your tendons to rest and recover. If you have a job that involves repetitive tasks, try to change your position or stretch every 30 minutes.
You can use a timer or app to remind yourself when to take a break. During your break, move around and do different activities to give your tendons a rest. This habit can prevent overuse injuries and keep your tendons healthy.
4. Strengthen Your Muscles
Strong muscles support your tendons and reduce the risk of tendonitis. Include exercises that build strength in your routine, focusing on areas that you use most often. For example, if you play tennis, strengthen your arm and shoulder muscles. If you run, focus on leg and core strength.
You can do strength training with resistance bands, weights, or bodyweight exercises. Start with light weights and raise the resistance bit by bit as you become stronger.
5. Listen to Your Body
Pain is a signal indicating something does not feel right. If you feel any discomfort in your tendons, stop what you are doing and rest. Pay attention to early signs of tendonitis, such as soreness or tenderness. Doing this can help you take action before the problem gets worse.
Resting, icing the area, and doing gentle stretches can help alleviate pain and prevent further damage.
6. Gradually Increase Activity
If you are starting a new activity or increasing the intensity of your workouts, do it gradually.
Sudden increases in activity can overload your tendons. So, give your body time to adjust to new levels of exertion. For example, if you are starting to run, begin with short distances and a slow pace. Gradually increase the distance and speed of every session, if possible, over several weeks. This approach helps your tendons adapt and reduces the risk of injury.
When to See an Orthopedic Doctor
If you suspect you have tendonitis, it is important to see an orthopedic doctor. They can provide treatments and advice to help you deal with your injury and recover accordingly. An orthopedic doctor can also rule out other conditions that might be causing your symptoms.
Treatment for tendonitis may include:
- rest
- physical therapy
- medications
- injections
Following your doctor’s advice can help you heal faster and prevent future problems.
Tendonitis Treatment in Boynton Beach, FL
If you have tendonitis and are looking for the best orthopedic doctors, visit no other than Personalized Orthopedics of the Palm Beaches. Our highly skilled and experienced physical therapists will effectively manage the symptoms of your musculoskeletal problems, such as tendonitis, with a physical therapy program. Our provider has years of experience in not only managing orthopedic problems but also helping improve your balance, stamina, and strength. They are committed to providing you with customized and comprehensive care.
For more information about our services or to schedule a consultation with one of our board-certified orthopedic surgeons, call us today at (561) 733-5888 or use our appointment request form.
Let us be your trusted healthcare partner in preventing tendonitis. We look forward to serving you!
