5 Recommended Exercises To Prevent Tendinitis

Muscle and tendon injuries are becoming more frequent. For this reason, it is important to take steps to prevent tendonitis, a condition that not only affects athletes or those who exercise regularly.

At present, we can see an increase in groups of people who, due to their work or postural defects, fill the waiting rooms in medical offices and physiotherapists due to tendonitis. What actions are appropriate to reduce the risk of suffering from it?

What is tendinitis?

First of all, it is necessary to comment on what this pathology consists of. Tendonitis is nothing more than inflammation of the tendon, the tissue that connects muscle to bone.

This injury is usually caused by a blow, physical exertion, or prolonged and repetitive movements. It can also appear due to lack of elasticity or wear associated with age, as indicated in a publication of the specialized site Mayo Clinic.

Thus, the tendon can be degenerated due to poor posture or due to an overload of the muscle. This can happen, for example, when you are required to work excessively. In this way, its functional capacity is limited, this gives way to inflammation and, if it is not treated in time, it can generate major complications.

Symptoms of tendonitis

Symptoms of tendonitis can vary from patient to patient, depending on how severe the injury is. Many even perceive only mild and fleeting pain.

However, doctor Giménez Serrano (2004) explains in an article in the Professional Pharmacy magazine that there are more obvious symptoms that must be treated in a special way, since they require support for their rehabilitation. The most common are:

Rigidity.
Inflammation.
Loss of strength
Pain.
Tenderness of the affected area, almost always close to a joint.

For its part, the Mayo Clinic publication cited above highlights that, to promote the good condition and function of the joints, it is recommended to maintain a healthy daily routine that includes the following guidelines:

Exercise for at least half an hour each day.
Stretching, especially after exercise, in order to preserve joint mobility.
Avoid being in the same position for very long periods. Also, be sure to wear ergonomic equipment at work to avoid excessive stress on your joints.

Treatment

For this type of injury, a series of procedures is usually indicated that vary according to the severity scale in which the affected person is. Thus, as Giménez Serrano explains, there are differentiated treatments, depending on whether they are minor, moderate and serious injuries.

If it is mild, rest and relaxation will suffice, including a decrease in physical activity. The application of ice and the use of anti-inflammatories, if necessary, is also usually advised.
In the moderate stage, it is convenient to immobilize the area and go to the specialist, in addition to the previous guidelines. The professional will indicate the most convenient procedure, depending on the diagnosis.

Finally, if the recommendations and drugs prescribed by the doctor are not responded to, surgery may be required in the severe stage.

Recommended exercises to prevent tendonitis

Cited sources agree that it is important to strengthen and keep muscles throughout the body flexible to prevent tendonitis. It is also recommended to warm up before practicing sports and avoid overloading the tendons with repetitive and high-impact movements. The exercises that we recommend can be of great help to you.

Exercise 1

Exercise to prevent tendonitis

To prevent tendonitis in the leg muscles, the following exercise may help:

Stand with your feet together and stand on tiptoe on your toes.
Stay in this position for five seconds and then slowly lower yourself to the starting position.
Repeat this exercise 10 times.

Exercise 2

Thanks to this second exercise, you will be able to strengthen the tendons of the ankles.

Stand with your legs slightly bent.
Next, place one foot 8 inches behind, as if trying to take a step.
Then lean forward until you feel the corresponding muscle and tendon stretch.
Hold for 20 seconds, then return to the starting position.
Do three reps.

Exercise 3

Rest your hands on a wall at shoulder height.
You must maintain a sufficient distance to lean over it by bending your elbows, simulating a push-up or push-up.

Stay in this position for 20 seconds and then stretch your arms.
Do five reps.

Exercise 4

Standing with your arms relaxed at the side of your body, begin to gently shake your hands from side to side for 10 seconds.
Rest 15 seconds and repeat.
Cycle 15 reps.

Exercise 5

With your arm stretched out in front, hold your hand palm up, while with the other you slowly stretch your fingers back toward your elbow.
Stretch until you feel the inside of your wrist extend, and hold for 10 seconds.
Release and repeat five times.

Consistency is key to preventing tendonitis

It is convenient to perform these stretches on a daily basis. In addition to helping you calm the discomfort in the affected area, they will help you to work on elasticity and put into action muscles and tendons that normally do not exercise, either due to lack of time or habit, and that can become atrophy.

Likewise, it is very convenient and beneficial to maintain a healthy life, trying to reduce stress and postural efforts that lead to damage to tendons and joints.

In this sense, doing moderate exercise or at least going out to enjoy a walk regularly is highly recommended to protect well-being. Remember that prevention is the healthiest way to prevent the appearance of various diseases and ailments.