Tendonitis is a condition typically associated with joint pain, though it affects the tendons. Tendons connect muscle to bone, unlike ligaments that connect muscle to muscle. Tennis elbow and achilles tendonitis are two common forms of tendonitis that affect the elbows, wrists and ankles. Stretching exercises can prevent and treat tendonitis.
Wall Stretch
The wall stretch, also called the single-leg calf stretch or wall push, targets the calf and Achilles for a gentle stretch. Dr. Stephen M. Pribut, DPM, recommends this stretch on his "Running Injuries Page" for Achilles tendonitis, which is also known as tendinopathy. This stretch should be done on both sides for prevention of injuries, so even if you have tendonitis in one ankle you should still stretch both sides to reduce the chances of getting tendonitis in your other ankle. To perform the wall stretch, place your hands on a wall at chest height with your arms straight. Step your right foot back and place your foot flat on the floor. Turn your right foot out slightly. Bend your left knee and straighten your right leg by pressing your heel into the floor. You should feel this stretch in your right calf. Move your foot further back if you do not feel a stretch. Repeat on the left.
Prayer Stretch
The prayer stretch is for your wrists and forearms. Prayer stretch is useful for tennis elbow, the common term for tendonitis of the outside tendons and muscles near the elbow. Tennis elbow doesn't necessarily have to occur from playing tennis. Any overuse or repetitive motion of the elbow can lead to tendonitis, though it is estimated that up to 50 percent of tennis players will get tennis elbow at some point. To perform the prayer stretch, bring your hands together in front of your chest as if you are praying and position your fingertips below your chin. The palms and fingers touch completely and your elbows are bent. Then, lower your hands toward the floor as far as you can without allowing any part of your palms to stop touching each other.
Forearm Flexor Stretch
The forearm flexor stretch is a tendonitis exercise done for the wrist flexor muscles. This exercise can be done in two different positions, either with the fingers pointing toward the ceiling or toward the floor. The important point is that you flex your wrist and pull the fingers back until you feel a gentle stretch. To stretch the right forearm, hold your right arm in front of you with your hand turned to face the floor or the ceiling. Then, grab your fingers with your left hand and pull them toward you. If your hand faces up, then pull your fingers down toward the floor. If your palm is face down, then pull your fingers up. Repeat on the left.
Forearm Extensor Stretch
The forearm extensor stretch is the opposite exercise of the forearm flexor stretch. Instead of flexing your wrist back, you extend your wrist forward. To perform this stretch for your right arm, hold your right arm in front of you and curl your fingers in a relaxed fist. Face your palm down. Grab the fingers with your left hand and gently pull your fingers down and bend the wrist as if trying to touch your palm to the bottom of your forearm. Repeat on the left.
Member Comments