To reduce your chance of developing tendinitis, follow these suggestions:
Nov. 14, 2014
- 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. Take time after exercise to stretch in order to maximize the range of motion of your joints. This can help to minimize repetitive trauma on tight tissues. The best time to stretch is after exercise, when your muscles are warmed up.
- 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.
- Adams JG. Emergency Medicine. 2nd ed. Philadelphia, Pa.: Saunders Elsevier; 2013. http://www.clinicalkey.com. Accessed Oct. 3, 2014.
- Bursitis and tendinitis. National Institute of Arthritis and Musculoskeletal and Skin Diseases. http://www.niams.nih.gov/Health_Info/Bursitis/default.asp. Accessed Oct. 3, 2014.
- Tendinitis and bursitis. American College of Rheumatology. http://www.rheumatology.org/Practice/Clinical/Patients/Diseases_And_Conditions/Tendinitis_and_Bursitis/. Accessed Oct. 3, 2014.
- Khan K, et al. Overview of overuse (chronic) tendinopathy. http://www.uptodate.com/home. Accessed Oct. 3, 2014.
- Khan K, et al. Overview of the management of overuse (chronic) tendinopathy. http://www.uptodate.com/home. Accessed Oct. 3, 2014.
- Protect your tendons: Preventing the pain of tendinitis. National Institute of Health News in Health. http://newsinhealth.nih.gov/issue/jun2014/feature2. Accessed Oct. 2, 2014.
- Laskowski ER (expert opinion). Mayo Clinic, Rochester, Minn. Oct. 7, 2014.
- Andia I, et al. Platelet-rich plasma in the conservative treatment of painful tendinopathy: A systematic review and meta-analysis of controlled studies. British Medical Bulletin. 2014;110:99.