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.

Tendonitis Exercise - recovering from tendonitis

May 23rd, 2007    Subscribe To Our Feed

After the pain and inflammation of an attack of tendonitis, your first aim will be to make sure that tendonitis doesn’t recur - you do with this with tendonitis exercise. Your doctor or physiotherapist can give you a routine to follow which only takes a few minutes a day. Yoga stretches are also great to ensure that tendonitis doesn’t recur.

Why tendonitis exercise is important

People who have this condition need to carefully work out an exercise program which will help to maintain tendon flexibility. Failure to adhere to the proper program can result in increased tendon damage and increased pain.

Tendonitis exercise can be very useful to those who want to gradually build tendon and muscle strength. It is usually best to consult a doctor or physical therapist that is trained in proper technique. It may be recommended that you give the tendon a resting period of up to two weeks before beginning any type of exercise.

This will allow the tendon time to “cool down” before starting reuse. Tendonitis exercise will consist of stretching and strengthening over a period of them, usually at a much slower rate than regular exercise. You can take two to three minutes out of each hour to stretch tight muscles. This allows the muscle time to cool down before the next session. It also increases flexibility and gently reduces muscle tension. Continued repetition of proper stretching techniques can lead to faster tendon recovery and get you back up and going quicker.

Tendonitis Exercise – What Not to Do

Proper tendonitis exercise technique is extremely important in maintaining good muscle and tendon flexibility. You must be careful with repetitive action. Repetitive action on a daily basis could very well make your condition worse instead of better. Taking at least one day in between serious work-out sessions will give the muscles and tendons time to relax. If part of your work-out involves lifting weights, make sure the weight only provides a minimal resistance. Constant use of heavy weight lifting can be damaging. Try not to work out in a cold climate. Cold muscles and tendons tend to be stiff and trying to force them into working could cause extreme pain. If it is possible, limit your work-out to the gym or indoors when the weather is cold.

The Road to Recovery

Tendonitis can often be a painful condition that will take time to heal. It is important that you not try to rush since this can cause additional pain or damage. Taking the time to properly do the stretching before any exercise will help loosen the tendons and muscles; thus reducing the chances of further damage. Consult a qualified therapist and ask them to help you set up a tendonitis exercise program using the proper technique. Continued use of a qualified program can provide you with tendons and muscles that are healthy and will reduce your chances of damage and pain.

Most people who have recurring tendonitis keep the injury away by focusing on a few daily exercises, and you can too.

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.

Tendonitis: The Inflammation of Your Tendons

May 15th, 2007    Subscribe To Our Feed

Anyone can get tendonitis, which is the inflammation of a tendon anywhere on our body.

When tendons are chronically overused, it may lead to microscopic tears in the collagen matrix and this causes a gradual weakening of the tissues. It is also associated with rheumatoid arthritis. There is generally a swelling in a region of micro damage or a partial tear is seen or it can even be felt by the doctor who will diagnose it by such means. The tendon is a tough and flexible bond of fibrous tissue and is the structure in the body that connects bone to muscle and it help in walking, jumping, lifting as well as moving in many different ways.

Different causes of tendonitis

One does not want any harm to come to the tendons which come in many shapes as well as sizes - with some being very small like those which move the fingers and there are other larger ones that help people to walk. The inflammation to the tendons can be caused by a number of different reasons which results in the action of pulling the muscle becoming quite irritating. Any impairment of the smooth gliding motion of the tendons will result in pain while moving and is called tendonitis.

Overuse can be the most common cause of tendonitis and may often occur when individuals begin to exercise or increase the level of their exercises, and it will result in symptoms of tendonitis. It may also be caused by the age-related factor, because with advancing years, the tendons tend to lose their elasticity as well as ability to glide as smoothly as they are accustomed to doing. Elderly people will thus be more at risk of developing tendonitis, and the cause of such a condition does require more study and research in order to completely comprehend the true causes.

There may even be anatomical reasons for getting tendonitis which can occur when the tendons are unable to get a smooth path to glide along and will thus become irritated as well as inflamed.

The best treatment or remedy for such an instance of tendonitis would be to go in for surgery which will help to realign the tendons once again. Tendonitis can be felt in the wrists, Achilles, kneecaps, as well as rotator cuff. When a person suffers from tendonitis, it is advisable to get plenty of rest as well as protect the affected area, and one may also need to apply an ice pack. In addition, anti-inflammatory medicines, and cortisone injections are effective means of treating tendonitis.

Shoulder tendonitis: causes and effective treatments

March 19th, 2007    Subscribe To Our Feed

If you have trouble performing movements involving your shoulder that you normally perform without pain, you may suspect shoulder tendonitis. This is a very common form of injury in athletes.

Tendonitis In The Shoulder: Is This An Athletes’ Problem?

Tendonitis in the shoulder is a common complaint among athletes. This is probably because tendonitis is caused by the overuse of a joint, causing inflammation in the tendons. Athletes are those who most commonly overuse their shoulder joints. Sometimes those who are employed in an industry that involves heavy lifting will also suffer from tendonitis in the shoulder. What causes this condition, and how is it treated?

Tendonitis in the shoulder is any type of inflammation in the shoulder’s tendons, particularly the tendons in the biceps and rotator cuff. This can because by overuse, or by the tendon being pinched by the muscles and bones around it. If an athlete must move his or her hand above the head frequently, they often find that they develop tendonitis in their shoulder. Sports such as swimming, basketball, tennis, and even weight lifting can lead to this condition.

The intensity of tendonitis in the shoulder varies from case to case. Some will notice nothing more than slight discomfort from the inflammation, which can be treated with periods of rest from the activity that is aggravating the condition. Others will have severe problems that may require medical attention and even sometimes surgery. If the rotator cuff becomes severely inflamed, the tendonitis becomes severe, limiting the range of motion and requiring immediate attention.

Symptoms of Tendonitis in the Shoulder

There are common symptoms of tendonitis in the shoulder. Those who notice these problems should seek the advice of a medical professional. Of course, as with most joint problems, there is no cut and dried indication that the tendons of the shoulder are inflamed, but those who experience these two common symptoms should take note. The fist symptom of tendonitis in the shoulder is the inability to put the arm into positions that it used to be able to go into. The inflammation limits the range of motion of the shoulder joint. Often this limit is what causes people to stop and take notice of their problem. The other symptom is pain, swelling, and discomfort in the shoulder, particularly when it is being used.

Treatment for Shoulder Tendonitis

If you suspect that you might have tendonitis in the shoulder, ask your doctor about it. The most commonly prescribed course of treatment involves resting the joint as much as possible. While it is not always possible to immobilize the shoulder, the activity or sport that is aggravating the condition will usually be limited. This rest is combined with anti inflammatory drugs that cut down on the swelling. Once the swelling has been brought under control, a physical therapy treatment to strengthen the joint is usually prescribed.

Tendonitis: alternative cures as healing helpers

March 6th, 2007    Subscribe To Our Feed

Tendonitis is painful, and while the RICE formula (Rest, Ice, Compression and Elevation) is the primary tendonitis “cure”, you can find other treatments which will help.

Alternative Health Cures for Tendonitis

If you’re lucky enough to catch your tendonitis in its earliest stages, or at least before the point that your pain is unmanageable with home remedies and over the counter drugs, the ways in which you are able to cure your tendonitis will be greater than those of someone with a more severe case. If you prefer home remedies and natural solutions to treating injuries, there are many home or “alternative” remedies you can try to cure your tendonitis. By “alternative” I simply mean treatments that are easily available to you in your home with simple, natural components.

Home Therapies: RICE - Rest, Ice, Compression and Elevation

There are many therapies you can administer from your home that are quite effective to cure tendonitis. Ice packs are one of the most valuable ways you can alleviate the symptoms of tendonitis. To most successfully employ ice therapy, apply ice to your ankle for 15-30 minutes and repeat every few hours. Ice therapy is a great tendonitis cure because it helps to alleviate inflammation. If your tendon isn’t too terribly sore to the touch, another great home tendonitis cure is massage. Depending on the location of your tendonitis, you can administer some gentle massage to yourself. If your tendonitis is located in your shoulder, or another hard to reach location, try enlisting a trusted family member or close confidante. You can also find miniature battery operated massagers for a very reasonable price.

Tendonitis Supplements - Take vitamins

Another useful way to alternatively cure tendonitis is through the use of supplements. Vitamin C is well known for its ability to prevent and reduce inflammation, which is a direct result of tendonitis. If you don’t like taking supplements in pill or tablet forms, just increase your intake of plant foods high in Vitamin C. Good sources of Vitamin C include: strawberries, citrus fruit and bell peppers. Make a fruit salad to keep in your refrigerator to snack on throughout the day and you’ll be helping to cure your tendonitis!

Other useful supplements include:

calcium (1,500 mg a day)

magnesium (750 mg a day)

Vitamin A (15,000 IU a day)

Vitamin E (400 to 800 mg a day)

Bromelain (250 to 750 mg three times a day between meals)

Helpful herbs for tendonitis

Herbal teas can help with the pain and inflamation:

Curcumin (Curcuma longa)

Willow (Salix alba) bark tea - avoid if you’re allergic to aspirin

Licorice (Glycyrrhiza glabra) - avoid if you have high blood pressure

Comfrey (Symphytum officinale)

Rest until the inflammation disappears

While resting may not qualify as an “alternative” treatment for curing tendonitis, it is definitely the most crucial. Once you’ve diagnosed your pain as tendonitis allow yourself ample time to rest and stay off the injured area. Resting should accompany all other methods you see for your tendonitis cure. Ice, supplements, even massage will have a minimal effect on curing your tendonitis if you are not resting. Rest is the most natural of tendonitis cures.

Unfortunately, once you have tendonitis it can take a long time to heal. While RICE, vitamins and herbs aren’t a “cure“, they go a long way to making you feel better, and helping you to live a normal life.