There are tendons in our body – cords of tissues, which help connect the muscle to bones. These tendons help our muscles move the bones. Tendinitis therefore refers to the inflammation of a tendon. This inflammation causes pain or tenderness in our joints. Such inflammation usually occurs in the heels, wrists, elbows and shoulders. Tendinitis can occur due to injury or overuse. Diseases like rheumatoid arthritis can cause contribute towards tendinitis. The pain associated with tendinitis can be alleviated through exercise. Exercising the inflamed tendons can aid in strengthening them so that the pain is reduced.
Calf Stretch Exercises
If you have pain in the Achilles, an area when tendinitis can occur, then you can perform a calf stretch exercise. This will help strengthen and relieve pain. Stand on the edge of a step and lower your heels down gradually, in tandem. Focus on the downward motion and then go up to tiptoe position. You can take the pressure off the affected leg by putting the weight on the good leg. Repeat this exercise but do not overdo it.
Stretching Exercises and Resistance Training
If your shoulder tendons are affected, then stretching exercises will help. The main step towards rehabilitation would be simple range-of motion exercises. For instance, you can bend over and rotate your shoulder in a large circle. This exercise will help you prevent further aggravation to the affected region. These motion exercises can then be followed by resistance training which involves carrying light dumbbells or rubber tubes. Subsequently, you can train with weight machines to strength the tendons.
Wrist Exercises
Tendinitis can also occur in the wrists. Wrist exercises can help with wrist recovery or even prevent tendonitis from happening. Wait for the initial pain to subside before going ahead with the wrist exercises. If the exercise causes pain, stop it immediately. You will see that just a few minutes of exercises to the wrist can provide great relief. Roll your wrists gently clockwise for around 15 seconds then reverse the direction. Make a full range of motion if you can. Alternatively, you can stretch the palm out using your other hand such that you feel the stretch through your palm and inner wrist.
Finally, see a doc
If you find that repeated stretching still fails to provide you with some relief from tendinitis, it is best that you see a doctor while discontinuing the exercises. The doctor is in the best position to decide how to deal with your problem. He may ask you to apply ice compression to the affected area or even immobilize the area for a short while. If you are into sports, you may be asked to stop doing so and rest the muscles for several weeks. This will help you avoid permanent damage to the affected tendons.
