Tendonitis is an exercise related injury that causes intense pain in the area of the tendon when left untreated. There are few fitness options while treating tendonitis since it is best to limit stress on the area during the healing process. Choose to alternate low-impact fitness routines with high-intensity routines to lower the risk of a tendonitis reoccurrence in the future once the condition heals.
Identification
Tendonitis occurs when the tendon fibers become inflamed and swollen. Tendons are connective tissue that works hard during exercise, making it susceptible to strain during vigorous, repetitive actions. Tendonitis commonly occurs from inflammation of the tendon; however, severe cases may occur when the tendon tears.
Cardio
Certain cardio fitness routines limit stress placed on the inflamed tendon. Swimming and biking are good activities for tendonitis in the leg and allows you to maintain fitness while the tendon heals. Walking is a good activity to maintain fitness while healing tendonitis in the elbow or shoulder. Contact your doctor if these non-impacting exercises continue to cause tendon pain or the pain worsens; these are signs other factors may be causing the tendonitis.
Strength
Strength training fitness helps tone your body and increase power in the muscles. Add routines that focus on the upper body for leg tendonitis or lower body for arm or shoulder tendonitis. This limits the strain placed on the inflamed tendons until it heals. The results of a study completed at the University of Pennsylvania recommend lifting free weights or using weight machines twice a week at a high-intensity for 1-hour. Use resistance bands to complete strength training at home where weights are not available.
Stretching
According to Dr. Stephen Pribut, excessive tightness in leg muscles may contribute to tendonitis. Completing light stretches prior to a fitness routine may help loosen the tendon and reduce pain. Use caution when stretching and stop immediately at the first sign of pain. Complete a full stretching routine before all workouts after the tendonitis heals completely.
Considerations
A person with tendonitis will continue to aggravate the condition by placing stress on the tendon with exercise. Jeff Galloway recommends that runners with tendonitis take time off from exercising to rest the tendon. Resting and icing the tendon twice day for 10 minutes at the first sign of pain helps reduce inflammation. When it comes to tendonitis in the leg, refrain from all types of exercise if you cannot walk through the pain. Contact your doctor for treatment if rest and ice does not remedy the condition.
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