1. Stop the Cycle
The injury process is a cycle of inflammation and scar tissue formation. Scar tissue is always weaker and more easily irritable than the healthy tissue that was once there. Tendinitis can become a chronic problem if the area is continually strained during the healing process and excess scar tissue develops. Allow plenty of rest and get the proper rehab to allow the area to fully heal.
2. Change Activity, Don't Stop
The muscles in the forearm connect from the elbow to the wrist, controlling motion in your elbow, wrist, hand and fingers. One or more muscles may be involved in a particular activity. Strengthening the affected muscles is an important part of tendinitis rehab. A change in your workout can allow you to strengthen around the inflamed muscles without aggravating them. Change your routine regularly to balance the stresses placed upon the muscles.
3. Reduce Repetitive Motion
Occupations and activities which require repetitive motions can lead to forearm tendinitis. These can include forceful movements such as swinging a hammer, or more delicate motions such as sewing. Gripping and squeezing motions can cause stress in the forearm. Golf, tennis and baseball require repeated impact of a ball and gripping, and often cause forearm tendinitis. That split-second when you strike the ball causes extra strain on the muscles and tendons.
4. The Healing Process Can Take Time
Full healing of forearm tendinitis can take months. You may feel stiffness or soreness in the area, or nothing at all, but healing is going on under the surface. Include proper stretching and strengthening exercises, starting slowly at first and increasing as your symptoms allow. Always use ice after activity to reduce any inflammation.
5. Get a Massage
Scar tissue generally patches an area of injury with a tangled web of connective tissue. Over time, fibrous scar tissue can reduce the full range of motion of a joint. As a part of tendinitis rehab, massage therapy can help scar tissue form more in line with the fibers of the muscle, maintaining range of motion and reducing the risk of future injury.
