Tendonitis occurs when tendons, typically those found near the elbows, shoulders and wrists, become agitated. Very severe forms of tendonitis may require surgery to repair the damage. iTendonitis.com suggests wearing a brace on the injured area and resting the injured tendons for about three weeks. If your condition has improved after three weeks, start gentle exercise.
Causes
Tendinitis can arise in several ways. Repeatedly straining the tendon is one cause. Athletes in golf and tennis repeatedly use certain tendons, which can cause tendinitis, according to iTendonitis.com. Also, when you get older, tendons become less elastic and flexibility is lessened. Your chances of tendonitis rise with age. Training too heavily and putting excessive strain on a tendon is another cause of tendonitis.
Tennis Elbow Exercises
Tennis elbow can result from constantly using the arm and wrist. This ailment can affect not only tennis players, but also anyone who consistently uses the arms and wrists. The first exercise should help the area's flexibility. Put each forearm on each thigh. Clench hands into a fist, but not too hard. Make small circles with your fist about 20 times, then go opposite direction. The next exercise requires a tennis ball. Hold the ball in your hand and squeeze. Hold the squeeze for about three seconds. You can use a foam ball as an alternative if squeezing a tennis ball is too painful.
Biceps Exercises
Some causes of biceps tendonitis include pushing heavy loads and sports that require throwing. A few stretching exercises can help if you have bicep tendinitis. Place your arm behind your upper body, preferably on a table. Your neck, back and supported arm should all be straight as possible. Slowly lower yourself until you feel the stretch. Stay in this position for about 15 seconds. For the second stretch, bend the elbow of your sore bicep to make a 90-degree angle with palm facing the ceiling. Try to raise this hand to the ceiling as your other hand applies force to it. Perform this stretch for five seconds.
Triceps Exercises
Triceps tendonitis is quite painful and can limit your workout routine, according to iTendonitis.com. One effective exercise requires a towel. Put one arm behind your back with a towel in your hand. Grab the towel from behind your head with the other arm. Bend and straighten the elbow to pull the towel through the hand behind your back. Also try performing push-ups, but make sure your knees are flat on the ground and right underneath your hips.
Prevention/Solution
Make sure you rest your body when your tendons feel sore. This applies to factory employees and people who perform manual labor. Also, make sure your tendons are warmed up and stretched before working out. Hold your stretches for 20 seconds or more.
