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Preventing Tendonitis When Exercising

June 30, 2018

Tendonitis is characterized by the inflammation of a tendon. Tendonitis is a common injury that many people experience due to exercising or overuse of the muscles. In addition, it can be caused by repetitive, minor strain on the affected area.

Symptoms of tendonitis:

  • Pain: Usually felt during or right after a workout, often described as a dull ache
  • Tenderness: A tender feeling when the tendon is squeezed or touched
  • Stiffness: Restricting movement of the joint, in conjunction with pain
  • Swelling: The tendon becoming swollen near the joint is also a common symptom

Types of Tendinitis:

  1. Achilles: The Achilles tendon is located between the heel and the calf muscle. It can be caused due to sports or something as simple as wearing improper footwear for prolonged periods of time.
  2. Supraspinatus: This type of tendinitis causes the muscles are the shoulder to swell. This causes pain in the arm, especially when it is raised
  3. Wrist: Occurs when the same muscles in the wrist are used repetitively

How to prevent tendonitis.

  • Take it slow- Build up your activity level gradually
  • Warm-Up-  Before starting your workout, make sure you warm-up. Spend about 5 minutes walking on a treadmill or doing light exercise before starting your usual workout routine
  • Stretch- Make sure to stretch all muscles and tendons you plan on using before, during and after your workout
  • Don’t Ignore pain- If you happen to experience any type of pain, it may be a warning sign that your muscles are under too much strain or pressure. Take a break or stop participating in exercise if you begin to experience pain
  • Modify Exercise- Modifying an activity that causes tendon pain is a great way to avoid developing tendonitis

Tendonitis is a prevalent injury; however, following these steps, you can help prevent tendonitis from developing. If you believe you have developed tendonitis, a rheumatologist can help provide you with the right treatment. Whether it is prescribing medication or recommending exercises, a rheumatologist can improve your tendonitis. Make an appointment with us at New York Integrated Rheumatology today!