Tendinitis can affect several different areas of the body. In all cases, the tendon becomes inflamed or damaged, usually from overuse. That's why overworked regions such as the wrist, elbow and knee regularly suffer from tendinitis. Some of these conditions have common names, such as tennis elbow. Because the tendons feel sore when used, you should avoid any repetitive or strenuous exercises. Instead, opt for simple motions that carefully work the joint and tendon without causing stress.
Knee Tendinitis Exercise
Step 1
Stand about 18 inches in front of a chair with your back to the seat. Relax your body and put your hands on your hips. Stand in a stable and comfortable position.
Step 2
Lift your affected leg backward and let your toes rest on the top of the chair seat. Straighten your back and keep your standing leg straight. Let the thigh on your bent leg point vertically at the ground, in line with your other leg.
Step 3
Squeeze your buttocks tightly. Edge your hips forward gently, but keep your torso and legs in the starting position. Don't lean back or forward. Hold the pose for around 30 seconds when you feel the stretch in your thigh.
Step 4
Perform the exercise three times per day, six or seven days per week.
Wrist Tendinitis Exercise
Step 1
Sit in a chair and straighten the arm with the damaged wrist. Hold the arm straight out so it points at around 90 degrees to your body. Let your hand point down toward the floor.
Step 2
Put your other hand on the back of the hand with wrist tendinitis, holding the fingers just above the knuckle. Pull the palm on your outstretched arm down and back toward your wrist. Move slowly and carefully, with no jerky motions.
Step 3
Hold the hand in place when you feel a gentle stretching sensation in your forearm and on the top of your wrist. Maintain the position for 10 to 30 seconds. Switch hands and repeat the move if your other wrist also suffers from tendinitis.
Tennis Elbow Exercise
Step 1
Sit in a comfortable position on a chair with your back straight, knees together and arms loose. Hold the arm suffering from elbow tendinitis directly out in front of you.
Step 2
Turn your hand so that your arm twists gently to the inside, toward your body. Hold your wrist with your other hand to keep your arm in position and help turn it a little farther inward. Place your thumb on top, touching your inner wrist, with your fingers underneath when holding the wrist.
Step 3
Hold your position for several seconds, then release. Repeat this motion up to five times.
Tips and Warnings
- Try squeezing soft balls firmly to work the wrist and elbow.
- If you feel any pain or discomfort, stop doing the tendinitis exercise. Always speak to your physician if you suffer from tendinitis before doing any exercises.
References
- McKinley Health Center: Overuse Knee Injuries
- Hospital for Special Surgery: Tendonitis / Tendinitis
- Colorado State University: Wrist Tendonitis Exercises
- University of Washington Department of Orthopaedics and Sports Medicine: Arthritis and Exercise
- Princeton University Health Services: Wrist Flexion
