Tendons are the thick fibrous chords that connect your muscles to your bones. The inflammation or irritation of these cords is known as tendonitis. Tendonitis causes restricted mobility and pain in a joint. The condition can come on suddenly, but more often, it is due to a repeated strain. While drug therapy as well as resting play a big part in your recovery, specific exercises can help to combat the effects of tendonitis.
Common Locations
Common forms of tendonitis include tennis or golfer's elbow, swimmer's shoulder, pitcher's shoulder and jumper's knee. The wrist and heel are also susceptible to the condition. Those who participate regularly in sports such as golf, basketball and bowling have a higher risk while certain jobs also increase the chances of developing tendonitis. Those who type a lot often suffer repetitive strain injuries such as tendonitis and construction workers using vibrating drills can also encounter problems.
Therapeutic Exercises
Physical therapy for tendonitis will differ depending on where the damage is. Exercises are designed to improve flexibility and also strengthen the surrounding muscle. Massage is also an important part of physical therapy for tendonitis. A rehabilitation program for tennis elbow involves exercises with light weights that manipulate the wrist and forearms in every direction in order to work the extensor, flexor, deviator, pronator and supinator muscles.
Rotator cuff therapy will include a range of arm raises that manipulate the rotator cuff into different positions in order to stretch and strengthen. Massage should be carried out after exercising the area. A firm pressure should be used in order to remove soreness.
Regular Exercise Tips
Warming up and stretching before any workout or sporting activity is important. Stretches should be held for no less than 20 seconds. If you play a sport in which a given area is placed under great stress, you should strengthen that area through resistance training in order to reduce risk of injury.
Technique can also play a part. The way you swing a golf club or tennis racket can determine how much stress is placed on your tendons. Improving your technique can improve your health as well as your game. If you do happen to suffer any kind of pain when exercising, stop before you cause further damage, keeping in mind that severe tendon strains can require surgery.
Holistic Treatment
While exercise can play a part in tendonitis rehabilitation, a holistic approach is needed for real improvement. When the injury first appears, the most important thing is rest. Apply heat and ice to the area regularly, and place as little stress as possible there. Anti-inflammatory drugs help to reduce swelling and soreness. Only once you have reduced pain and rested the area should you begin physical therapy.
