According to the University of Michigan, tendons are soft collagenous tissues that connect your muscles to your bones. When you experience sore tendons or tendinitis it means your tendons are irritated, inflamed or swollen, says the U.S. National Library of Medicine. Prevent this type of discomfort with simple measures that can ensure your tendons remain flexible and unharmed. Such methods include stretching and warming up your tendons before physical activities. Consult your physical therapist or doctor if you are experiencing severe pain due to tendinitis so she can assess your condition and recommend postures and exercises that may help your condition.
Step 1
Stretch your tendons before performing any type of physical activity. Some easy stretches you can include in your routine are leg stretches such grabbing the top of your left foot while bending your left knee and touching your left heel on your buttocks. Your knee should point to the floor. Repeat on the other side. An example of an arm stretch includes bending your right elbow behind your head while pulling your right elbow down with your left hand, as you feel a deep stretch in your tricep. Include a few chest and back stretches, too.
Step 2
Perform a variety of exercises to avoid repetitive motions that can cause sore tendons, suggests MayoClinic.com. It also helps to incorporate low impact exercise like swimming and impact-loading exercise such as brisk walking.
Step 3
Warm up your body before exercise by doing some light movements for up to 5 minutes. This may include pacing, rotating your ankles and wrists or walking.
Step 4
Strengthen your muscles and tendons by incorporating resistance training in your exercise routine. You can use light free-weights at home or join a gym that provides resistance machines for strengthening different parts of your body.
Tips and Warnings
- With severe tendon soreness, you will need to remain immobile as much as possible and rest your tendons, to give them time to recover. In some cases, your doctor may place a removable splint to help you achieve this.
- Terminate any stretching or strengthening exercise if you experience pain in your tendons. Never force a movement when there is already discomfort or the soreness can get worse.
Things You'll Need
- Light weights
