Tendinitis, also spelled tendonitis, refers to inflammation of a tendon, the fibrous tissue that connects muscles to bones. Tendons can become inflamed because of repetitive strain, excess wear and tear, and overuse as well as trauma or an inflammatory disease such as rheumatoid arthritis. Symptoms include pain, trigger points in the soft tissue, swelling, weakness and pain. Common kinds of tendinitis include tennis elbow, carpal tunnel syndrome, pitcher's shoulder or jumper's knee.
Warm-up and Stretching
If your tendinitis is related to sports or exercise, you should warm up before exercising to make your muscles more supple and less likely to cause tendinitis. Tight muscles pull on tendons, causing them to rub over joints and nerves so they become inflamed and painful. Regular stretching also will lengthen and relax muscles so they are less likely to spasm and pull on their tendons.
Isokinetic Eccentric Exercises
Authors of a study published in 2001 in the "Isokinetics and Exercise Science" journal recommend isokinetic eccentric exercises to treat recurrent tendinitis. Eccentric contraction of a muscle occurs when you tense a muscle while it is stretched, or while it is moving into a stretch. For instance, in a biceps curl, concentric contraction occurs as you bend your arm and eccentric contraction occurs as you extend your arm while still holding the weight. While effective, the exercise equipment used in the study is expensive.
Eccentric Stretching
Exercises combining eccentric contraction with trigger point therapy can help you recover from tendinitis. You can self-treat or find a sports massage therapist who is trained in the technique. The process involves searching for trigger points, and then holding each trigger point while you extend and stretch the muscle against the resistance provided by your thumb or finger on the trigger point. Locate tense muscles by squeezing and massaging the area with tendinitis to locate tender ropes and bands of muscle tissue. Use your thumb to march along the tense band of muscle tissue in 1-inch steps. When you find a trigger point, press it with your thumb or fingers and hold while you flex and extend the muscle, stretching it as much as you can and then relaxing. Repeat until the trigger point is less tender and the movement easier.
Eccentric Contraction Against Resistance
This involves tensing a tight muscle while providing resistance, for example contracting the biceps brachii muscle trying to bend your elbow and, at the same time, using your other hand to prevent the elbow from bending. Hold the tension for seven to 10 seconds and then relax. Repeat two or three times and then test your joint to see whether you have less pain and greater range of motion.
References
- "Isokinetics and Exercise Science"; Treatment of recurrent tendinitis by isokinetic eccentric exercises; Croisier, J-L et al.; 2001
- Carnegie Mellon: What is RSI
- Purdue University: Tendonitis
- "Isokinetics and Exercise Science"; Treatment of Recurrent Tendinitis by Isokinetic Eccentric Exercises; Croisier, J-L et al.; 2001
- BrianMac: Muscle Training; Brian Mackenzie; Jan. 1, 1997
