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Exercises for wrist tendonitis

May 24th, 2007    Subscribe To Our Feed

Here are some excellent exercises for wrist tendonitis:

As soon as the pain subsides, begin a program to strengthen the wrist and increase its range of motion. The four exercises described below are recommended by Lyle Micheli, M.D., author of The Sports Medicine Bible. Start slowly and work up to 15-30 repetitions for each exercise, three times a day.

Put your forearm on a table, palms facing in, wrist hanging off the edge. Keep your fingers straight as you turn your hand/palm down as far as possible, then back to the starting position.

Put your forearm on a table, palm against the surface. Rotate your forearm and wrist so that the back of your hand touches the table.

Rotate your wrist in a circle, then change directions and rotate again.

Foot Tendonitis - treat it right away

May 19th, 2007    Subscribe To Our Feed

There are many different kinds of tendonitis, and while all of them are painful, foot tendonitis can be disabling.

You use your feet every single day, so you need to make sure that you take good care of them. If you are very active, or work on your feet, chances are that you may risk getting foot problems, such as foot tendonitis. The best way for you to ensure that you don’t get any serious problems as a result of this is to treat it right away. This is best done by consulting a licensed physician and taking his medical advice seriously.

Here is some background on foot tendonitis that may be worth knowing about:

Tendonitis - what it is

The fibrous tissue that connects the muscle to the bone is known as your tendon. This tissue is very strong and elastic, and helps to transmit force from the muscle to the bone during physical activity. Sometimes, however, too much force or strain on the tendon can cause inflammation, known as tendonitis. Factors that cause this include overworking your muscles that will eventually tire them out. Tendonitis can occur with rigorous activity, or even over time, as the tendons lose their elasticity.

Feet Tendonitis - what kinds?

Most of the time, any kind of tendonitis that involves foot tendonitis is usually Achilles Tendonitis. In this type of foot tendonitis, the tendon that attaches the muscles to the heel bone, which is known as the Achilles’ heel, is overstrained. This can cause burning and shooting pain to occur during movement. Most often, foot tendonitis, especially Achilles tendonitis occurs with long distance runners who use their heel in rolling motions when running or jogging.

Most of the time, runners, or other athletes who do not want to cease or slow down their exercise routine do not treat foot tendonitis. This is a problem, as untreated or diagnosed tendonitis can cause permanent damage to the foot. That is why it is important to treat your tendonitis with rest and applying ice packs to the foot while elevated. Avoid exercise during this time will also help to expedite the healing process.

When the tendonitis has cleared, it is important to slowly work your way back into exercise, making sure to keep hydrated and perform stretches before exercise to loosen up the tendon. Yoga exercises are excellent to strengthen your feet tendons, and stretch the muscles and nerve tunnels.

What will also help provide long-term prevention is using a heel cup or cushion in your running shoes, so extra support will be provided for your feet and will aid in decreasing the risk of getting tendonitis again.

Achilles Tendonitis: Coping With It And Finding Relief

May 11th, 2007    Subscribe To Our Feed

Achilles tendonitis can happen to anyone, young or old. If you’ve been hobbling around in extreme pain and your doctor tells you that you have this injury, you’re wondering just what this means. Will you be incapacitated for weeks or months? How do you prevent this injury from recurring?

Achilles Tendonitis - What It Is

The Achilles tendon is largest tendon in your body: it joins your calf muscles to the bone. It needs to be large, because when you’re walking and running, it needs to be able to take the weight of your entire body.

Achilles tendonitis is damage to your Achilles tendon, causing irritation and inflammation to the tendon. The damage which causes Achilles tendonitis may occur from overuse in sports activities or training, and it may also be caused by arthritis, when arthritic spurs form where the tendon attaches to the heel bone.

Rest Is The Best Cure - Recovery Can Take A Couple Of Weeks

Achilles tendonitis causes pain when you’re walking, especially in the heel. Your heel and calf may be red and swollen. The initial treatment is simply rest, with pain medication like aspirin, because if you continue with the activities which caused the tendonitis, you may rupture the tendon. If the inflammation is very severe, you may need a cast to immobilize your heel until the inflammation subsides.

Once the inflammation is gone, you can begin physical therapy, which includes stretching exercises, as well as exercises to build up your calf muscles so that less pressure is placed on the tendon. Gentle yoga exercises are excellent both to stretch the tendon, and to build up muscle.

It’s vital that you start physical therapy, because once you’ve had Achilles tendonitis, the injury is likely to recur, in an even worse form, like a tear in the tendon. Your therapist will give you some exercises to do at home - they don’t take much time, just a few minutes a day.

Although Achilles tendonitis is disabling, it’s not a major injury, as long as you take the injury as a warning, and start therapy to strengthen the tendon so that the injury doesn’t recur.

Copyright © 2007 Fix Tendonitis

Credits: The Stretching Handbook | Matteo Turchetto | Andreas Viklund