Tendonitis is characterized by inflamed tendons, and is caused by overuse through repetitive activities. Some of the most common places to experience tendonitis are your Achilles tendons, wrists, elbows and knees because you regularly use these parts to perform activities such as running, typing, texting and operating machinery. Treat your tendonitis at first with rest, ice and elevation, then gentle stretching once the pain has subsided.
Achilles Tendonitis
Improve flexibility in your calf muscles to help ease pressure on your Achilles tendons, which connect your calf muscles to your heel bones. Once you can move without pain, start active stretching by sitting on the floor with your legs straight out in front of you, then stretch your calves by pointing your toes up to the ceiling, moving the tops of your feet as far back towards your shins as you can. Hold for five seconds and repeat five times.
Wrist Tendonitis
Tendonitis is very common in your wrists because they are used in repetitive activities like typing and texting. Take frequent breaks from these types of activities, and stretch your wrists before you start doing them. The prayer stretch is good for prevention, but if you already have the condition, check with a health expert before you do this exercise. Press your hands together as if you are praying and raise your elbows raised out to the sides. If this position doesn't cause any pain, gently push your hands to one side then the other.
Elbow and Wrist
This exercise can hep ease the symptoms of elbow tendonitis -- or tennis elbow -- and wrist tendonitis. Raise your injured straight up in front of you and use your other hand to gently push your hand down so your fingers are pointing towards the floor. Keep your arm straight, but don't lock your elbow, and make sure you perform the movement slowly. Hold the stretch for 20 to 30 seconds; repeat up to 10 times.
Knee Tendonitis
Patellar tendonitis results in pain just below your kneecap. The McKinley Health Center recommends the stork stretch to ease tension in your quadriceps and reduce pressure on your knees. Stand with your back to a low table and raise one foot back to rest on it. Make sure your raised knee remains pointing towards the floor and both hips stay facing directly ahead. Clench your buttocks and gently push your hips forwards to increase the stretch through the front of your raised leg.
References
- MedlinePlus: Tendinitis
- Sports Injuy Clinic: Rehabilitation of Achilles Tendonitis
- Sports Injuy Clinic: Stretching Exercises for Achilles Tendinitis
- Harvard RSI Action: Preventing RSI
- Nicholas Institute of Sports Medicine and Athletic Trauma: Physical Therapy Corner: Tennis Elbow
- McKinley Health Center: Overuse Knee Injuries
