To reduce your chance of developing tendinitis, follow these suggestions:
Nov. 08, 2011
- Ease up. Avoid activities that place excessive stress on your tendons, especially for prolonged periods. If you notice pain during a particular exercise, stop and rest.
- Mix it up. If one exercise or activity causes you a particular, persistent pain, try something else. Cross-training can help you mix up an impact-loading exercise, such as running, with lower impact exercise, such as biking or swimming.
- Improve your technique. If your technique in an activity or exercise is flawed, you could be setting yourself up for problems with your tendons. Consider taking lessons or getting professional instructions when starting a new sport or using exercise equipment.
- Stretch first. Before you exercise, take time to stretch in order to maximize the range of motion of your joints. This can help to minimize repetitive microtrauma on tight tissues. Remember to stretch after exercise, too.
- Use proper workplace ergonomics. If possible, get an ergonomic assessment of your work space and adjust your chair, keyboard and desktop as recommended for your height, arm length and usual tasks. This will help protect all your joints and tendons from excessive stress.
- Prepare your muscles to play. Strengthening muscles used in your activity or sport can help them better withstand stress and load.
- Questions and answers about bursitis and tendinitis. National Institute of Arthritis and Musculoskeletal and Skin Diseases. http://www.niams.nih.gov/Health_Info/Bursitis/default.asp. Accessed Sept. 22, 2011.
- Schmidt MJ, et al. Tendinopathy and bursitis. In: Marx JA, et al. Rosen's Emergency Medicine: Concepts and Clinical Practice. 7th ed. Philadelphia, Pa.: Mosby Elsevier; 2010. http://www.mdconsult.com/books/linkTo?type=bookPage&isbn=978-0-323-05472-0&eid=4-u1.0-B978-0-323-05472-0..00115-8. Accessed Sept. 22, 2011.
- Colburn KK. Bursitis, tendinitis, myofascial pain, and fibromyalgia. In: Bope ET, et al. Conn's Current Therapy. Philadelphia, Pa.: Saunders Elsevier; 2011. http://www.mdconsult.com/books/about.do?eid=4-u1.0-B978-1-4377-0986-5..C2009-0-38984-9--TOP&isbn=978-1-4377-0986-5&about=true&uniqId=236797353-5. Accessed Sept. 26, 2011.
- Clark BM. Tendonitis. American College of Rheumatology. http://www.rheumatology.org/practice/clinical/patients/diseases_and_conditions/tendonitis.asp. Accessed Sept. 26, 2011.
- Khan K, et al. Overview of overuse (chronic) tendinopathy. http://www.uptodate.com/home/index.html. Accessed Sept. 26, 2011.
- Khan K, et al. Overview of the management of overuse (chronic) tendinopathy. http://www.uptodate.com/home/index.html. Accessed Sept. 26, 2011.
- Laskowski ER (expert opinion). Mayo Clinic, Rochester, Minn. Sept. 28, 2011.
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