Tendonitis and Exercise

Tendonitis Imagine this scenario: you’re in the middle of a basketball game, you’re on a mile-long run, or you’re lifting weights and you feel a sharp, throbbing pain in one of your joints. It’s possible you pulled a muscle, or maybe it’s something that can permanently change your exercise – tendonitis.

If you just experienced tendonitis, you have an uphill battle ahead of you.

A lot of people begin to experience the symptoms of tendonitis as they begin to work out or as they increase the intensity of their workout routine. The number one cause of tendonitis is overuse and strain. While the muscles of your body may respond favorably to each new level of exercise intensity, it could instead lead to a case of tendonitis and its associated symptoms, like inflammation.

When you’re exercising, you can help prevent tendonitis by doing the following:

  1. Wear proper fitting shoes
  2. Perform warm-up exercises that stretch your muscles, like calf raises, toe touches, jumping jacks, etc. You’re looking for exercises that stretch and flex your body’s muscles.
  3. Always do cool down exercises after an intense work out
  4. Whether you’re overweight or an experienced athlete, if you’ve taken a break from physical activity for a prolonged period of time you need to gradually increase the frequency as well as the intensity of the exercise or physical activity.

In extreme cases, your doctor could diagnose you with a form of tendonitis called acute, which has the ability to last for a while. If you have acute tendonitis, you have a good chance that your doctor may tell you to stop physical activity for a while, particularly those that aggravate the area where tendonitis is.

While you’re healing from tendonitis, you will more than likely have to change your exercise routine. If this is the case, you should switch to exercises that don’t exacerbate your problem – for example, if you’ve been diagnosed with shoulder tendonitis, you may want to ride a stationary back for a while. In addition, you have the option to hiring the services of a physical trainer who specializes in the rehabilitation of tendonitis injuries – they can help you slowly but safely adjust back to full-strength.

If you don’t want to hire a personal trainer, you can always consult your sports medicine doctor or look online for good tendonitis rehabilitation exercises. One such exercise for a case of Achilles tendonitis is the towel stretch. While you sit on your leg stretched out straight in front of you, take a towel and loop it around the ball of your foot and pull the towel toward you. Keep your knee straight. Hold for 15 seconds and let go, then repeat. Another good exercise when you have Achilles tendonitis is the heel raise. While you stand behind a chair for support, balance yourself on your toes while you raise your body. Slowly lower yourself and repeat this about a dozen times.

Overall, listen to your body. The more severe your tendonitis injury is, the longer it will take for you to get back at full strength once again. If your injury is not as severe, you should be back working out without as much need for recovery within a few weeks.

Tennis Elbow Treatment
Learn how to treat tennis elbow.
Tendonitis Website
All about tendonitis.
Achilles Tendonitis
The most common form of tendonitis.