If you are struggling to perform basic tasks like gripping a doorknob or typing on a keyboard, tendonitis could be the underlying cause.
Anybody who has tendonitis can truly suffer, as the condition is disruptive to daily activities. For athletes and active individuals, tendonitis can have a much greater impact, potentially sidelining their fitness goals and routine.
This blog post discusses preventing tendonitis, addressing lifestyle adjustments, and injury prevention tips.
The Science Behind Tendonitis
Tendonitis occurs when tendons, the thick cords that connect muscles to bones, become irritated or inflamed.
Common causes of tendonitis include:
- Repetitive Motion: Activities that involve repetitive movements can strain the tendons.
- Overuse: Using the tendon excessively without rest can lead to damage.
- Sudden Injuries: Acute injuries that cause immediate damage to the tendon.
- Athletic Activities: Running, swimming, playing tennis, and other sports can lead to the condition.
- Age-Related Degeneration: Tendons may weaken and degenerate as people age, increasing the risk of tendonitis in seniors.
Common symptoms of tendonitis include:
- Pain: Discomfort in the affected area, which may worsen with movement.
- Swelling: Inflammation and puffiness around the tendon.
- Stiffness: Limited flexibility and difficulty moving the affected part.
- Worsening with Activity: Symptoms can become more severe with physical activity, making daily tasks and exercise challenging.
Lifestyle Changes for Tendonitis Prevention
Making changes to your lifestyle goes a long way in preventing tendonitis:
Eat a Nutritious Diet
A balanced diet is crucial for tendon health. Foods rich in omega-3 fatty acids, like salmon and walnuts, have anti-inflammatory properties that can help prevent the condition. Vitamins C and E, found in citrus fruits and leafy greens, are also essential for collagen production, which keeps tendons strong and flexible.
Do Regular Exercise
Incorporating regular exercise into your routine can significantly reduce the risk of tendonitis. Focus on low-impact activities like swimming, cycling, or walking, which are gentler on the tendons. Strength training exercises that target the muscles around the tendons can also provide support and reduce strain.
Get Adequate Rest
Rest is equally important in preventing this condition. Overworking your tendons without allowing them time to recover can lead to inflammation and injury. Make sure to include days dedicated to rest and recovery in your routine. If you feel unusual pain or discomfort, take a break.
Injury Prevention Tips
Be mindful of the common causes of tendonitis. Here are some prevention tips according to the Mayo Clinic:
Limit Use
Limit activities that place excessive stress on your tendons, especially for long periods. If you feel pain during exercise, stop and take a break. It could be due to a lack of proper conditioning or fatigue.
Vary Your Exercises
Switch up your activities to avoid overusing the same tendons. Cross-training helps maintain a balance between opposing muscles and allows for recovery. It enhances the body’s ability to adapt to various physical stresses, making it more resilient to tendonitis.
Focus on Proper Technique
Using incorrect form during activities can strain your tendons. Seek the guidance of a professional on conditioning, form, and technique when starting a new sport or exercise. A sports medicine doctor can help you with this.
Stretch After Exercising
Stretch after sports or exercise. Static stretches, which involve holding a position for 15-30 seconds are helpful. This helps lengthen the muscles that have contracted during the activity and maintain flexibility. You can use a foam roller to stretch your muscles and tendons.
Create an Ergonomic Workspace
Set up your workspace to suit your body. Make sure your chair, keyboard, and desk are positioned to reduce strain on your joints and tendons. A sign of strain is feeling discomfort or pain when you do an activity.
Strengthen Key Muscles
Build strength in the muscles to prevent tendon pain. If you suffer from elbow tendonitis, strengthen your forearm muscles. If your issue is shoulder tendonitis, strengthen your rotator cuff and deltoid muscles. Stronger muscles reduce the risk of injury as they provide greater support to tendons.
Preventing tendonitis involves making thoughtful changes to your daily life. These changes not only prevent tendonitis but also contribute to an overall healthier and more active life. If you want personalized recommendations, it is best to consult an orthopedic doctor.
Tendonitis Treatment in Boynton Beach, FL
At the Personalized Orthopedics of the Palm Beaches, we understand how painful tendonitis can be. Our orthopedic doctors are board-certified and fellowship-trained. Our physicians are highly experienced in treating all types of people, including athletes and those hurt on the job.
To schedule an appointment for tendonitis treatment, call our office today at (561) 733-5888. You can also use our convenient appointment request form. We look forward to helping you effectively treat or prevent tendonitis.
