Tendinitis is the term used for the various types of irritation any tendon in your body can sustain. Tendons are the fibrous cords that attach muscles to bones, and damage to the tendons in the wrist, arm and ankle are all common complaints, notes MayoClinic.com. Exercising your aching and inflamed tendons can strengthen them so your symptoms are less pronounced. Focus on each common area for tendinitis to help relieve pain and stiffness overall.
Step 1
Perform a calf stretch exercise to help strengthen and relieve pain in your Achilles tendon, a common location for tendinitis. Stand a foot or two away from a wall, bend your left knee slightly and place your palms against the wall. Slowly lower yourself toward the wall as if you were doing a push-up on the wall. Hold for 10 seconds before rising back to your starting position. Bend your right knee and repeat the exercise while keeping your left leg straight.
Step 2
Stretch your shoulder to help prevent and treat rotator cuff tendinitis in the shoulder. Clasp your hands behind your back and raise them as high as you can. Hold the stretch for 10 to 20 seconds, then release and shake out your arms. Repeat the stretch four or five times.
Step 3
Lift small free weights to help strengthen and condition the tendons in your wrists. Hold a 3- to 5-lb. weight in each hand, with your palms pointing toward the ceiling. Slowly twist your wrists outward and hold for five seconds, then twist your wrists inward and hold for five seconds. Repeat five to 10 times to strengthen your wrists for a reduction in pain.
Tips and Warnings
- Talk to your doctor if exercise and stretching don't seem to affect your tendinitis. He may suggest that you immobilize the area of the body that suffers from tendinitis for a short while, or apply an ice compress. Physical therapy and massage can also be employed to help you regain comfortable mobility, even with tendinitis.
