Tendonitis is a painful ailment where there is swelling and imflammation in the tendons. It is quite a common issue and is generally found in the knees, wrists, shoulders, or elbows. Symptoms include acute pain, swelling, and redness in the effected areas.
Although tendonitis is a common injury, there are a few simple steps you can take to obviate over-stressing your muscles and tendons.
The first thing one can do to prevent tendonitis is to begin a new, light workout regimen. Jumping into a rigorous workout routine right away can stress muscles and tendons that are still not used to the activity. Take things easy the first several times and slowly increase your intensity.
It’s also crucial to have a solid warm up prior to starting your exercise routine. Getting your muscles loose, getting your muscles warm, decreases a great amount of the stress. When cold muscles make rapid movements too quickly, they can become irritated and inflamed.
Another important step you can take to obviate tendonitis is to do a good cool down after you are finished exercising. A good, solid cool down allows your heart-rate to slowly settle and stretches out the muscles that were being used during the workout. Stretching after your workout helps loosen up the tissues, which greatly decreases the risk of muscle-pulling and inflammation.
The shoulder is a common area our Houston chiropractors treat for tendonitis. Proper stretching of the arms and shoulders can prodigiously minimize the chances of inflammation. To properly stretch the shoulder, extend your arm straight out in front of you with your wrist slightly bent and your fingertips pointed up to the ceiling – palms facing away. Move your arm out to your side, crossing your body. Pushing your palm into the wall and twisting it away will give your shoulder a nice stretch. It will stretch through the forearm, bicep, and into the shoulder. Make certain that you do both sides of your body, and at equal lengths. The last thing you want is to be more flexible on one side of your body; this sort of imbalance can lead to injury, especially if you take part in rigorous sports where you have to make quick cuts and movements.
Taking time to stretch the wrist extensors is incredibly important as well. By extending your arm forward forward, with your palm facing the floor, bend the wrist to point the fingers straight up. While you’re doing this, pull the fingers towards you and hold this position for a few seconds then release. Subsequently, while in the exact same starting position, face your palm upward and pull your fingers down toward the ground.