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Tendonitis
Prevention
What are some common tendonitis prevention techniques?
- Always warm up your muscles and tendons properly before doing any physical activity especially if you are over the age of 30.
- Be sure to stretch your muscles and tendons properly before and after any physical activity whether it be work or play. Try to hold each stretch for at least 20-30 seconds. Never overstretch a tendon or muscle. This could lead to injury. In the event of experiencing pain or swelling from stretching a tendon or muscle, be sure to treat the area with ice and/or medicine and consult your doctor for a proper diagnosis.
- Strength training is a wonderful way to naturally improve muscle and tendon strength. Use light weight resistance such as dumbbells or barbells about 2-3 times per week. Be sure to do higher repetitions of 15-20. Do not overwork the tendon. Be sure to avoid heavy weights that could put unnecessary strain on the tendon and increase your chances for injury.
- Be sure to rest often. If you are typing at a desk and begin to notice pain or stinging in your fingers, hands or wrists, take a break and rest for a few minutes.
- Wear a brace or wrap around the affected area or tendon. Braces or wraps offer extra support to help prevent tendonitis.
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