Tendons are thick fibrous, flexible bands of tissue that attach or hold muscles to bone. They allow you to perform body movements such as bending the elbow, typing, jumping, and grasping objects. When the tendons swell and become inflamed, you have tendonitis. The symptoms of Colorado Springs tendonitis include pain, tenderness, and stiffness outside the affected joints. Tendonitis can occur in any tendons, but it is common in the elbows, knees, shoulders, wrists, and heels. Fortunately, tendonitis is not a serious problem and often improves with rest, physical therapy, and pain-relief medications.
What causes tendonitis?
Tendonitis can result from a sudden injury affecting muscles and joints. However, it mostly stems from repetitive movement and overuse. Anyone physically active can develop tendonitis, but the condition is common among athletes or people whose occupations require intense physical labor. For example, your risk of having tendonitis is higher if you engage in sports activities such as swimming, baseball, basketball, golf, running, and tennis. Therefore, it is important to use proper techniques when performing sports or any activity that requires repetitive movement. Older people are also more likely to develop tendonitis because their tendons become less flexible, making them easier to injure.
How can I prevent tendonitis?
Warm-up before play
Warming up before exercise helps reduce muscle soreness and increases blood flow to your muscles. Therefore, your muscles become less rigid, reducing the risk of injuries. Warming up may include jogging, cycling, and stretches. Besides reducing the risk of injuries, warming up prepares you mentally for the sporting activity, giving you momentum when you feel like quitting.
Use proper posture and technique
Most sporting activities require you to position your body in a certain way and have various ways of completing specific actions. Using the wrong technique can result in injuries; therefore, you should ask your coach how to position your body and use training equipment. If you have a desk job, ensure your workplace is user-friendly. Get an ergonomic assessment of your workspace, and adjust your chair, desktop, and keyboard as a professional recommends.
For example, you may need to adjust your chair to the right height of your desk to avoid any excessive stress when sitting. Proper workplace ergonomics protects all your joints and reduces your risk of developing tendonitis.
Engaging in one sport for a long period means using the same muscles, increasing the risk of an injury. For this reason, you may need to mix up intense exercises with lower impact exercises such as swimming and biking.
Home remedies for tendonitis
- Rest. Avoid moving the injured areas for at least two or three days, but avoid prolonged periods of inactivity because this can worsen joint stiffness. After a few days of rest, remember to move the tendon through its full range of motion to maintain flexibility.
- Place a pack of ice on the affected joint to bring down swelling; do this every two to three hours for at least twenty minutes.
- Use a soft brace to support the injured joint and avoid heavy lifting and twisting actions that can worsen the injury.
If you are at risk of tendonitis, consult your doctor at the Foot and Ankle Institute of Colorado to learn more about prevention strategies.