Without tendons, you could not move. Your tendons are thick bands that connect your muscles to your bones, allowing your muscles to act upon your bones and move your body. Tendons are at joints such as your ankle, knee and shoulder. When you injure a tendon, stretching is vital to your rehabilitation.
Tendon Injuries
Tendinitis is the inflammation of one of your tendons. You can get tendinitis from overuse of a tendon, for example tendinitis in your shoulder from swinging a golf club. You can also injure your tendon as a result of an traumatic event, like when you rupture your Achilles tendon from a hard landing. Only a medical professional can properly diagnose your tendon injury and prescribe the right therapeutic path for your rehabilitation.
Initial Phase
Stretching does not play a role in the initial phase of treating a tendon injury. The first thing your doctor will prescribe is resting the tendon so it can heal. During this phase, avoid all movement in the affected joint. You might even be given a splint to wear that will restrict movement or limit the tendon's pull on your bone. Your doctor might also instruct you to use ice or anti-inflammatory medication to reduce swelling.
Early Rehabilitation
When your doctor deems you ready, rehabilitation of your tendon injury can begin. Stretching plays a primary role in this portion of your treatment. Initially, you will begin with gentle stretching of the tendon through the regular motion of the joint. For example, if your injury is to your Achilles tendon in the back of your ankle, you will begin with gentle pointing and flexing of your foot to start restoring mobility and stretching the muscles in your calf.
Final Stage and Beyond
In the final stage of your rehabilitation program, you will begin strengthening your tendon and the muscles surrounding it. During this phase of your healing, stretching will continue to play an important role. Every time you perform exercises to strengthen your tendon and the related muscles, you should stretch them, too. After your injury has healed, the area might remain more susceptible to re-injury. Therefore, stretching exercises aimed at that area should continue to be a key component in your fitness regimen.
References
- National Institute of Arthritis and Musculoskeletal and Skin Diseases: Bursitis and Tendinitis
- Sports Injury Clinic: Tendonitis - Tendinopathy - Tendon Injuries
- Sports Injury Clinic: Stretching Exercises for Achilles Tendinitis
- Sports Injury Clinic: Strengthening Exercises for Achilles Tendinitis
- Sports Injury Clinic: Rehabilitation of Achilles Tendonitis
