Tendinitis is a condition that affects the tendons. Tendons provide stability to our joints. When an injury occurs, the tendon can become inflamed, causing swelling and tenderness in the area. When the swelling and pain diminish, you can begin to do gentle strengthening and stretching exercises. This helps you to keep the joint mobile and to regain full mobility.
Causes
Tendinitis can occur for a variety of reasons, according to the University of Maryland Medical Center. Working out when you have not warmed up adequately or overusing a specific tendon can increase your likelihood of injury. There are other forms of tendinitis, such as repetitive strain injury, acute injuries from accidents and injury from lifting or pushing heavy objects. Being overweight can also put unnecessary strain on particular joints and tendons.
Shoulder Tendinitis
Shoulder tendinitis is also referred to as rotator cuff injury, according to Oregon Health and Science University. There are certain strengthening exercises that can be used to improve mobility. Placing your arm across your chest while holding it behind the elbow and pulling it towards you will help to stretch out the muscles in that area. Using the unaffected side, place your hand on the edge of a table while bending at the waist. While flexing the injured arm at the elbow pull it back and up. Bring your shoulder blades together without causing any further pain and slowly lower the injured arm to its starting position.
Achilles Tendinitis
This type of injury can seriously affect your ability to walk or run. Strengthening exercises should always be done in combination with stretching exercises and only when the injury is free from pain and inflammation. While using a resistance band, point your foot away and downwards. This is a gentle exercise to start with and repetitions can be increased each day. The seated calf raise will also help strengthen the calf muscle. Sitting on a chair, raise yourself up on your toes and repeat this up to 20 times as long as you remain pain free.
Patellar Tendinitis
Patellar tendinitis occurs when there is inflammation of the tendon connecting the thigh muscle to the shin bone. Again there are specific exercises that can help strengthen the patellar tendon. The MayoClinic.com recommends a form of eccentric strengthening of this tendon. This involves slowly lowering your weight after raising it, as in the seated knee extension exercise. According to Summit Medical Group you can perform four exercises immediately. These include a standing hamstring stretch, quadriceps stretch, side-lying leg lifts and the straight leg raise.
Risk Factors and Complications
Certain people are more at risk of developing tendinitis than others. Older people become less flexible as they age and are more likely to injure themselves. People working in specific jobs that involve repetitive motions, awkward movements and forceful exertion are more at risk. Taking part in sports that involve repetitive motion such as basketball, golf, swimming, tennis or running can also increase your risk. It is also important to be aware when treating tendinitis that without the correct treatment your tendon may be at risk for rupture and may require surgical repair.
