Tendons attach muscles to bones and provide stability to your joints. Like muscles, they can be overworked, strained or torn, leading to pain and decreased mobility. With an injury, tendonitis, or an inflammation of a tendon, will typically occur. Once swelling and pain have decreased, gently stretching and exercising your joint will help to keep it mobile. Receive doctor and physical therapist approval before beginning to stretch or exercise after any injury.
Causes
According to the University of Maryland Medical Center, tendonitis occurs for many reasons. If you overuse a tendon, such as when you perform too many squats with a heavy weight, you increase your risk for tendonitis. Undertraining and improper form when performing an exercise can also cause injury. Repetitive movements over long periods, like typing, and chronic reinjury can lead to tendonitis. Acute injuries from falling or lifting heavy objects can also cause tendonitis. The site states that being overweight is a risk factor because of increased pressure on tendons, ligaments and bones. Certain inflammatory conditions can also manifest in tendonitis.
Achilles Tendonitis
An inflammation of your Achilles tendon, which connects your calf muscles, the gastrocnemius and soleus, to your heel bone, can seriously limit your ability to walk or run. Sportsinjuryclinic.net states that Achilles tendonitis accounts for approximately 11 percent of all running-related injuries. After proper rest and icing, your doctor might recommend stretches to help rehabilitate your tendon and increase range of motion. Performing wall stretches, with a straight leg to stretch the gastrocnemius and a bent leg to stretch the soleus, is an excellent way to improve mobility. Sportsinjuryclinic.net provides step-by-step instructions for these stretches.
Patellar Tendonitis
Patellar tendonitis, or jumper's knee, is an inflammation of the tendons attached to the patella, or knee cap. Summit Medical Group states that you can perform four exercises -- standing hamstring stretch, quadriceps stretch, side-lying leg lifts and the straight leg raise -- almost immediately after your injury to improve mobility. When your pain diminishes, and your therapist approves, you can begin exercises such as a wall squat with an exercise ball or stepping onto a raised platform. Your therapist may also use resistance bands, asking you to perform range of motion exercises to strengthen your tendon.
Shoulder Tendonitis
Shoulder tendonitis can also be classified as a rotator cuff injury. Because the shoulder is a moving joint, with several muscles, tendons, ligaments and bones involved in its motion, it has a higher risk of injury. Simple stretches, such as clasping your hands behind your back, straightening and then lifting your arms, can prevent injury. You can also try bringing one arm across your chest, grasping it behind the elbow, and pulling it towards you for another excellent shoulder stretch. Stretchinghandbook.com provides videos for additional stretches and exercises.
Expert Insight
According to the "Journal of Bone and Joint Surgery," exercises and electrical stimulation can improve tendon recovery, promoting collagen fiber formation. Collagen is an important part of tendon structure, and is needed for its strength and flexibility. By promoting collagen formation, you may be able to recover more quickly from tendonitis.
