Hand And Arm Exercises Will Help To Prevent A Recurrence Of Tendonitis

If you strengthen your muscles, your tendons won’t have to do as much work, and this is useful in preventing a recurrence of tendonitis.

Yoga, because it involves stretching, and helps with stress, is also very useful in managing tendonitis. People with chronic hand and arm tendonitis find that stress is a factor in tendonitis recurrence, so relaxation exercises, and yoga, can be of immense benefit for tendonitis sufferers. Unfortunately, there’s no cure for tendonitis as such.

However, you can learn to manage tendonitis, especially if you do daily exercises. Exercising and stress management can keep your tendonitis at bay for years.

Wrist Tendonitis: Coping With The Injury And Preventing A Recurrence

May 20th, 2007    Subscribe To Our Feed

A few years ago, when I was attending a marketing class, I had to stop writing, because my arm hurt too much - it felt just like a throbbing toothache. By the next day, my entire forearm was red and swollen. I went to a doctor, then a physiotherapist, and learned I had wrist tendonitis, which is also known as tenosynovitis.

Wrist tendonitis is a common form of RSI (repetitive strain injury), and it’s very prevalent and painful among people who use computers, as well as athletes, and anyone who performs the same tasks every day. Tendons join your muscles to your bones, and there are many tendons in your wrists.

Tendonitis occurs when the tendons become inflamed, and with wrist tendonitis usually only one tendon is inflamed, however two or more may be involved.

What To Do If You Have Wrist Tendonitis

As a first step, go and see your doctor for a definite diagnosis. Your doctor may send you for physiotherapy, or he may give you some exercises to do. He will recommend that you rest your injury, and this is vital.

However, it’s impossible to rest your wrists completely. You need your hands and arms for everything you do. So if the pain’s very bad, use a wrist splint for a few days, until the inflammation subsides. Wrist splints are widely available. The splint supports your wrist while the tendon recovers.

I’ve found that icing is very effective. Whenever I get a recurrence, I ice my wrist by wrapping an ice bag around my wrist and forearm for a few minutes every hour or so. This definitely helps, and the swelling goes down sooner than it does without treatment.

Once the swelling and pain are gone - this usually takes a few days - start exercising your shoulders, arms and wrists.

Wrist Exercises - Try Hand Weights And Yoga

You should use the exercises your therapist has given you, because everyone’s different. However, I’ve found that weight lifting with small hand weights works for me. I use the hand weights every day. I also do some yoga stretches every day. I’m convinced that this combination keeps my tendonitis at bay.

Staying Pain Free With Wrist Tendonitis

Most wrist tendonitis injuries are completely treatable with rest and exercise. I know that as long as I remember to do my stretching and weight lifting exercises, wrist tendonitis stays away. If I’m foolish enough to forget to do my exercises, it returns.

So if you’re currently suffering wrist tendonitis, try the RICE treatment (rest, ice, compression, elevation), then be sure to do your exercises every day, and you never need to have a recurrence.

Bursitis Tendonitis – dealing with it

May 8th, 2007    Subscribe To Our Feed

If your joints are red and swollen, you may suspect bursitis tendonitis.

Tendons are the elastic type ligaments that connect muscle to bone. When these tendons break down with use a condition called tendonitis can occur. Tendonitis is an inflammatory condition which can cause pain and limit movement. Sacs of fluid which provide cushioning to the joints are called bursae. If this fluid filled sac become inflamed it is called bursitis. When there is inflammation of both the tendon and the bursae it is a condition referred to as bursitis tendonitis. Pain from this condition can become quite severe. There are several contributing factors that can cause bursitis tendonitis. Often this occurs normally with the aging process. As tendons age they loose their elasticity and continued use of the tendon can cause tearing or rupture. This condition can also be cause by trauma from either an accident or athletic overuse. Repetitive movement such as typing, painting, or jogging can take its toll over time.

Many people mistake the pain associated with bursitis tendonitis as being arthritis and indeed, this may be an early warning sign of arthritis. It is important to determine the cause of the inflammation and pain. In severe cases infection can occur which could require antibiotics and extracting the fluid from the infected site.

Treating Bursitis Tendonitis

It is important for you to discuss this condition with your doctor. He will need to try to determine if there is an underlying cause for the pain and inflammation. Early detection and treatment have the highest success rate. If the condition is a result of trauma or injury it can often be treated with immobilizing the area with a brace and taking a regimen of anti-inflammatory drugs. If the condition is caused by repetitive movement then your doctor can recommend ways to reduce the stress to the affected area. Often a change in the way you sit at your workplace can be modified to cause less stress to your neck, shoulders, back, and wrists. Taking frequent breaks can reduce stress to the affected area. Your doctor may want you to go to physical therapy to learn proper stretching and exercise techniques.

Tips in Preventing Bursitis Tendonitis

Always warm up with stretches before exercising. Being overweight can add stress to your knees so it is important to keep your weight at a normal level. Use good posture when sitting and standing. If you work at a desk and type, make sure you are sitting at a comfortable height which allows you a comfortable position without putting stress on your wrists. Taking the time to prevent joint stress as much as possible will help you maintain healthy, pain-free freedom of movement.

Tendonitis In The Foot - why it hurts and what you can do about it

March 18th, 2007    Subscribe To Our Feed

Pain in your foot? It may be tendonitis.

Tendonitis in the foot is an uncomfortable disorder that is experienced by individuals who work hard or have a history of working hard. In addition, tendonitis in the foot is a condition that can be experienced simply through the ongoing aging process.

Additionally, this tendonitis may occur through the onset of other medical issues. One of those medical issues could be rheumatoid arthritis.

The tendon is a strong fibrous cord that, anatomically, functions to hold muscles to the bones. The tendon can be likened to a strong rubber band or nylon cord. “Itis” is simply the Greek word for inflammation. Therefore, tendonitis simply means an inflammation of the tendon.

Posterior Tibial Tendon

The tendon that becomes inflamed in the condition known as tendonitis in the foot is the distal or far end of the posterior tibial tendon. The posterior tibial tendon is sheathed at the lower end of the muscle that is located on the back or posterior portion of the lower leg.

This particular tendon extends across the internal section of the ankle just underneath the bony prominence, down over the instep and further extends to the bottom of the foot. The function of this tendon is to support the curvature or arch of the foot which allows the foot to maintain its inward direction when the individual is walking.

Causes Of Tendonitis In The Foot

Tendonitis in the foot is a gradual disorder that usually worsens as the condition progress through its various stages. The first stage of tendonitis in the foot generally occurs in portion of the tendon that runs behind the bony prominence of the ankle. This particular bony prominence is called the medial malleolus.

The onset of this inflammation is often due to the aging process. One of the factors that help to maintain the suppleness of the tendon is through a protein called collagen.

Collagen is the same protein that maintains the pliability of the body’s skin. As we grow older, the production of collagen diminishes which in turn reduces the elasticity of the tendon.

Symptoms Of Tendonitis In The Foot

One of the major symptoms of tendonitis in the foot is the experiencing of pain in the arch or instep area of the foot. Along with this pain may be an accompanying edema or swelling that parallels the location of the posterior tibial tendon.

Also, if the tendon ruptures or breaks, the arch of the foot will lose its support. Therefore, there will be a very noticeable flattening of the foot. This condition is known as fallen arches and may precipitate other painful disorders. Those disorders include knee pain, tendonitis of the Achilles’ tendon, shin splints, etc. Surgery may be required to repair a ruptured tendon.

Non-Surgical Treatment Of Tendonitis In The Foot

There are two methods of treating tendonitis in the foot. One method is through non-surgical means while the other method is through surgery.

Typical non-surgical treatment methods include the use of a support for the arch of the foot. This support is simply achieved by placing an arch support product in the shoe. This arch support will help to sustain the foot and thereby relieve pressure that is placed upon the posterior tibial tendon.

Another non-surgical approach is for the individual to stay off their feet as much as possible. Also, to relieve the pain and to reduce the inflammation, the attending physician may prescribe certain mild pain relief medications or anti-inflammatory medicines.