6 Tendonitis Prevention Tips

Jan 22, 2014

Foothills Sports Medicine Physical Therapy

by Foothills Sports Medicine Physical Therapy

Have you ever experienced the pain of tendonitis? Whether gradual or sharp pain at the site of a tendon, you may already be familiar with the type of ache that can leave you seeking help from your Mesa physical therapy experts here at Foothills Rehab. Tendonitis usually occurs when you overexert the tendon in question doing any number of physical activities. Tennis elbow, quarterback shoulder, and jumper’s knee are all forms of tendonitis that are painful but preventable injuries. This happens when the tendons; tough, fibrous bands of tissue that connect the muscles to bones; become inflamed, irritated or suffer tiny tears.
Follow these 6 tips to prevent tendonitis:

  1. Always warm up before beginning exercising and cool down afterwards. As a general rule, a good warm up is 5 minutes for every 30 minutes of exercise.
  2. If you plan on intensifying your exercise level, do so gradually and do not rush.
  3. Be mindful of pain and listen to your body. There is a difference between the ache of building muscle and the pain of an injured tendon.
  4. Wear properly fitting shoes, especially for sports that include a great deal of running.
  5. Avoid repetitive exercises. Try taking a break from all those tennis serves and mix in a range of exercises to prevent overexertion.
  6. Maintain a healthy lifestyle. Work out consistently, not just once a week, to prevent injury from new exercises. Make sure to maintain proper form and technique so as not to injure yourself, and make sure to get all your essential nutrients, rest and water to keep your body healthy and happy!

In the event of tendonitis, be sure to apply RICE (rest, ice, compression, and elevation). If pain or injuries persist, be sure to seek Mesa physical therapy with the professionals at Foothills Rehab!
Image: David H. Chu

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