Tendinitis is a painful tear or inflammation of one or many of your body's tendons. The initial treatment is rest--however, once the pain decreases, gentle stretching and strengthening exercises can help to relieve the symptoms and heal the tendon. Joint Pain Solutions recommends starting with stretching before moving on to the strengthening exercises. Always seek medical advice before starting any treatment program, and stop immediately if you feel any pain. For maximum benefit, do these exercises regularly and with the utmost care.
About Tendinitis
Your tendons are strong fibers that attach muscles to bones. As they are much less flexible than muscles, repetitive and/or strenuous activities--such as tennis, running and even typing--can cause them to tear or become inflamed. This condition is called tendinitis and it is particularly common in the shoulder, knee, Achilles tendon, wrists and hands.
Exercises for Hand Tendinitis
According to Hand Health Resources, the following exercises help to prevent inflammation and entrapment of the nine tendons that bend the different sections of your fingers and thumbs. Start with your fingers straight, then bend the middle knuckles to allow your fingertips to touch the very top of your palm. Try to keep the lower parts of your fingers as straight as possible. Relax the fingers and repeat 10 times. Next, bend your fingers from the large base knuckles and touch the tips to the center of your palm. The lower parts of your fingers should be flat and at right angles to your palm. Relax and repeat 10 times. Finally, keeping the top sections of your fingers straight, bend the middle and large lower knuckles to allow your fingertips to touch the bottom of your palm. To stretch the tendon that operates your thumb, pull it as far away from your fingers as possible, then cross it over your palm to touch the base of your little finger. Relax and repeat 10 times. Hand Health Resources says to do all of these exercises slowly and to stop if they cause any pain.
Stretching Exercise for Shoulder Tendinitis
Start this exercise by standing up straight with your shoulders back and down, says Joint Pain Solutions. Cross the injured arm over your chest, keeping it straight, with your palm facing toward your body. Hook your opposite forearm around the outside of the injured arm and use it to gently press the outstretched arm in toward your body. You should feel a stretch in the back of your shoulder, but no pain. Aim to keep the injured arm in line with your shoulders, but lower it slightly if this causes any pain. Hold the stretch for 15 seconds, relax and repeat three times.
Strengthening Exercise for Shoulder Tendinitis
Joint Pain Solutions says to sit on the very edge of a sturdy chair or bench and place your palms on the edge of it so your fingers are hooked over the front. Straighten your arms and shift your body forward and off the chair so your weight is fully supported by your arms. Use your shoulder muscles to raise your body slightly--it will be a very small movement--then lower back down. Do three sets of 10 repetitions.
Exercise for Achilles Tendinitis
For this knee squat, "Sports Injury Bulletin" says to stand facing a wall with your feet shoulder-width apart, your back straight and your shoulders back and down. Position your toes far enough away from the wall so that your knees lightly touch it when you perform the following squats. Keep your back straight and bend your knees directly ahead so they just touch the wall. Straighten up and squat again, this time pointing your knees slightly to the left. This will cause your right heel to twist out slightly. On the next squat, point your knees to the right. Repeat the series up to 10 times. According to "Sports Injury Bulletin," this exercise strengthens the Achilles tendons and prevents injury, because the twisting action is similar to the movement of your lower legs and ankles when you run.
