Preventing tendonitis / tendon inflammation

Tendon

a flexible but inelastic cord of strong fibrous collagen tissue attaching a muscle to a bone.

 

 

 

Symptoms of tendonitis

 

There are tendons all over your body. They connect your muscles to bones in your joints, for example, in your knees, elbows and shoulders.

 

The main symptoms of tendonitis are:

• pain in a tendon that gets worse when you move
• difficulty moving the joint
• feeling a grating or crackling sensation when you move the tendon
• swelling, sometimes with heat or redness

 

 

Preventing tendon problems
Tendonitis is usually caused by sudden, sharp movements or repetitive exercise, such as running, jumping or throwing.
It can also be caused by repetitive movements, or having poor posture or technique while at work or when playing a sport. This is known as repetitive strain injury (RSI).

 

 

 

 

Your risk for tendinitis also increases with age. “Tendons lose health as we get older and become less able to handle the load,” 

 

Any activity that requires repetitive wrist turning or hand gripping, jumping or bending, pulling, pushing, or lifting can irritate the tendons. Some of the most common places to get the condition are in the shoulders, elbows, hands, wrists, knees, and ankles. Gardeners, carpenters, musicians, and other people whose work regularly places stress around the same tendons are at increased risk for developing tendinitis.

 

If treated early, tendinitis is usually a short-term condition. But it can come back if the tendon is aggravated over and over again. If tendinitis keeps affecting the same area over time, the tendon can weaken and tear or break.

 

 

https://my.clevelandclinic.org/health/body/21738-tendon

What Are Tendons (Sinews)?

 

 

 

• Balance cardio exercise, strength training and flexibility. Keeping your body moving in a variety of ways can prevent you from overtaxing your tendons.
• Listen to your body. Taking it easy when you’re tired or stressed can lessen your risk of injuries.
• Stop an activity if pain occurs. If you experience any pain during an activity, stop doing it and try again later to see if the pain reoccurs.
• Stretch after exercise. Stretching your muscles when they’re more pliable after exercise, and never to the point of pain, can help prevent tendon injury.
• Warm up before you exercise. Doing some light aerobic activities or running in place before more intense exercise increases blood flow rates and loosens up tendons.
• Wear proper athletic shoes. Making sure your shoes fit well and are designed for the sport you’re playing can help keep your body in alignment.
• Work in rest days. Scheduling regular days off can lessen the chances of overstressing your tendons.