Tendonitis Prevention Tips

2021_02_ Clinical Tendonitis _327120-Blog

All systems of the human body rely on movement and coordination to function. When pain or injury inhibits movement, it can also disrupt our ability to function. Tendonitis is one of the most common injuries capable of hindering our mobility – and it can happen almost anywhere in the body.

While an injury like tendonitis can often heal on its own with enough time, noticeable improvements can take anywhere from days to weeks. Airrosti providers can help you understand your injury and give you the tools needed to address issues quickly and effectively. Consult with an Airrosti provider today to start your recovery.

What is Tendonitis?

Our muscles connect to bone through thick, rope-like bands of connective tissues called tendons. These tendons provide additional stability to the musculoskeletal structure during movement and can help the muscle generate and store energy efficiently. When one or more tendons become irritated from overuse or injury, it can disrupt the function of the affected muscles. This irritation eventually develops into tendonitis.

Tendonitis is a painful condition that can cause swelling, tenderness, and loss of mobility in the affected muscles. While this injury can occur in any tendon, it often develops in the arms, shoulders, and legs. Two common tendonitis injuries that affect the arms and shoulders are biceps tendonitis and triceps tendonitis. In the legs and feet, jumper’s knee and Achilles’ tendonitis are also common.

Tips to Help Prevent Tendonitis Injuries

While tendonitis can be painful, it’s also a common condition that is typically treated with conservative care. Avoiding tendonitis altogether is ideal if you want to stay pain free in the long run. To help prevent injuries like tendonitis, keep these tips in mind:

  • Warm up before exercise.
  • Take frequent breaks from tasks that require repetitive arm movements, like typing or lifting.
  • Increase the gripping surface on tools by using gloves, grip tape, and other padding.
  • Practice proper posture and form during activity.
  • Slowly ease into new exercises or activities.
  • Strengthen the biceps and triceps muscles with focused exercises.
  • Take time to stretch throughout the day to help reduce muscle tension.

Lacrosse Ball Exercises for Tendonitis

If you’re currently struggling with pain from tendonitis, you may find relief by practicing myofascial release exercises. Releasing muscle tension can help relieve pain and improve your mobility. Recovery tools like foam rollers and lacrosse balls are often used to practice myofascial release.

In the video below, Tom Danisiewicz, DC, demonstrates some simple lacrosse ball exercises that can help relieve pain from biceps tendonitis and triceps tendonitis.

Keep Tendonitis at Arm’s Length

Don’t let tendonitis pain disrupt your life. Schedule an appointment with an Airrosti provider today and learn how Airrosti can help you get back to living pain free. Our providers are dedicated to finding and treating the root cause of your pain, quickly and effectively. We also take time to educate you on your injury, sharing tools and resources you can use at home to help boost your recovery.

Find an Airrosti provider near you to get started. We offer both in-house and telehealth appointments to best suit your needs.

Call us today at (800) 404-6050 to learn more.

Read our Medical Disclaimer here.

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