Exercise is one of a variety of treatment options for tendinitis. Consult your doctor to determine the most appropriate course of action for your specific circumstances, and a physical therapist if your doctor recommends participating in an exercise program to help alleviate your symptoms. The physical therapist is likely to suggest that you perform a series of low-intensity exercises each day that that target the affected area or areas. Progressively increase the intensity as your discomfort subsides.
Leg Circles
A physical therapist may recommend performing range-of-motion exercises that gently stretch the inflamed tendon or tendons to help your condition. The leg circles exercise targets the tendons that attach near your hip joint. Lie on your back with your legs extended and heels on the floor, then lift your injured leg above your waist, pointing your toes upward. Visualize a small circle in the air above your big toe and trace it in a clockwise direction multiple times, and then in the opposite direction for the same number of repetitions. Increase the size of the circle over time.
Isometric Shoulder Exercises
Performing isometric exercises involves pressing against an immovable object for a specific period of time, causing the involved muscles to contract without shortening or lengthening. You might press your arm against a wall, for example, to strengthen your shoulder muscles and help treat tendinitis in the same area. Start by facing the wall with your affected arm just outside your hip and your palm facing inward. Press your hand forward against the wall, then turn 90 degrees and push sideways, and finally, face away from the wall and press your hand backward. Hold each contraction for at least five seconds.
Reverse Curl
The reverse curl targets the muscles that flex your elbows and extend your wrists, potentially helping to treat tennis elbow, or inflammation of the tendons on the outside of your elbow. Stand upright and hold a barbell in front of your thighs with your hands shoulder-width apart and your palms facing your body. Arc the bar toward your shoulders by flexing your elbows completely, then reverse to the starting position and repeat. Use only the bar for resistance at first and add weight gradually as your symptoms go away. You can use dumbbells rather than a barbell if desired.
Walking Heel Raises
The traditional heel raise exercise involves stepping onto a platform or step with your heels hanging off the edge and repeatedly lifting and lowering them to work your calf muscles. It is an appropriate exercise if you suffer from Achilles tendinitis, but it may be too intense, especially if your pain is severe. Practice walking heel raises, which is less challenging, if this is the case. Perform the exercise by pressing your heels as high as possible each time you take a walking step. Try the exercise for 10 consecutive steps at first and gradually increase this amount.
