Tendonitis Prevention Techniques
Tendonitis prevention is simple, much easier than treatment. In most cases tendonitis can be prevented simply by using your common sense. On this page we've got a list of easy tendonitis prevention techniques. These techniques apply to work, sporting and leisure activities. We recommend you use some of the techniques mentioned on this page if you think you're at risk of developing tendonitis.
Tendonitis prevention techniques
- Warm up properly before activities
Placing a tendon or joint under stress when it is not properly warmed up is the easiest way to develop tendonitis. Warming up should be done before attempting any strenuous activity, this includes manual work like outdoor and factory work. Warming up should consist of light movement and exercising of the area and should take at least 5 minutes.
- Stretch the tendon before and after activity
Light stretching is an excellent tendonitis prevention technique. You should stretch the tendon lightly before and after strenuous activities. Stretches must be held for at least 20 seconds to be effective. When you stretch, hold the stretch in the same position - do not bounce! Bouncing as you stretch puts excess strain on the tendon and may lead to damage.
- Strengthen tendons with resistance training
It is possible to make your joints and tendons stronger with resistance training. Light weight training, about 3 times per week, can improve both your muscle and tendon strength considerably. You should train each muscle group with 1-2 exercises. Each exercise consists of 3 sets of 20 repetitions.
- If you feel a pain in your tendons or joint, stop the activity
If you start to feel light pain around your tendons around joints it could be a sign that they're under too much pressure and tendonitis is going to develop. You could feel this pain when your tendons are under pressure. In most cases resting (even for short periods) will let your tendons heal very quickly.
- Take frequent rest breaks
A good tendonitis prevention measure to take if you 're at risk of developing tendonitis in your workplace is to take frequent rest breaks. Rest breaks give your tendons a rest from repeated straining. Frequent rest breaks are recommended for computer operators, factory production line workers, manual laborers and any other job that requires repeated joint movements.
- Brace the area for additional support
Braces are available for any area of the body where tendonitis occurs. Braces give the area extra support and warmth. Common types of braces include wrist, knee, elbow and ankle braces.
- Choose footwear that best suits the activity
This tendonitis prevention technique only applies to tendonitis of the Achilles, ankle and knees. It's very important to choose the correct footwear for the activity. For example, tennis shoes are great for tennis but do not have the support required for jogging. The same can be said for jogging shoes that would not be suitable for tennis.
- Use proper form and posture
It's important that you use the proper form and posture during work and activities. For example, a tennis player should use proper form when playing a tennis stroke and have the correct racket size for his/her physique. In a job related example, a computer programmer must sit with correct posture and have a ergonomic working environment which includes the right height desk and chair, large monitor and suitable keyboard and mouse.
- Ice stiff or sore joints after exercise
Placing ice on a joint or tendon helps reduce heat, swelling and inflammation. If you do apply ice, never apply the ice directly to the area, always wrap the ice in a towel and then apply.
- Stay in good shape!
Staying in good shape is probably the best tendonitis prevention technique! Regular exercise (with the proper warm-ups and stretching of course) is recommended for individuals of any age. Regular exercise is not only good for your muscles and tendons but is an essential part of living a healthy life.
Preventing tendonitis is much better (and easier) than treating it. If you follow the prevention advice above you are limiting the possibility of developing tendonitis.