Tendonitis involves damage and inflammation of certain tendons due to chronic overuse or acute injury. The pain and swelling that accompanies it can interfere significantly with daily activities.
While mild cases resolve naturally, severe cases may require surgery. Fortunately, the prognosis for tendonitis is usually favorable. Knowing what to do after the treatment is crucial in keeping your tendons in top shape afterward.
Adequate Rest
Many first-line treatments for tendonitis are also applicable as long-term prevention strategies. In many cases, simply resting more can help you recover faster from the condition and prevent future issues.
Muscles and connective tissue can rebuild, but the latter does so slowly. With overexertion, your tendons might have insufficient time to repair any damage before your next physical activity. Tissue damage then accumulates until the affected tendon becomes inflamed.
Taking longer rests gives your body more time to heal damaged tissues. Frequently resting is also vital if you do repetitive tasks that put mechanical stress on your joints and ligaments.
Tendonitis is more likely to develop in athletes, people who engage in heavy manual labor, and office workers with inadequate ergonomic workspaces. Taking a short break every hour should prevent you from overexerting yourself.
You should also immediately rest if you feel pain that prevents you from proceeding with your activity. At this point, forcing yourself will likely lead to injury.
Finally, make sure to get adequate sleep. Your body uses rest to facilitate tissue repair and prepare for the next day’s activities. Chronic sleeplessness or poor sleep quality can make you more vulnerable to injuries.
Stretching and Massage
Stretching and massaging should also be a part of your routine. Stretches help keep your joints flexible as you heal from tendonitis, especially if you had to undergo surgery for tendonitis. Otherwise, you may slowly lose your flexibility, making you more likely to get injured during strenuous activities.
Stretches and massages also enhance local blood circulation to connective tissues. Damaged tendons can heal faster with a better supply of oxygen and nutrients.
They also help alleviate discomfort and reduce tension, making you more supple and preparing you for physical activities. Stretch before and after physical exertion to get the best results. You can also include stretching and massaging in your morning or evening routine.
Ergonomics
Proper ergonomics means you can maintain good posture throughout an activity. Many people work eight hours daily, so workplace ergonomics significantly impacts joint health.
Unfortunately, many workspaces are not sufficiently ergonomic. From desk height to arm seat length, some workspaces force people in unnatural positions, making tendonitis common among these workers.
Once you return to work after completing treatment, try to have an ergonomic assessment for your usual workspaces. This assessment typically includes recommendations to reduce joint strain. For example, you can adjust your desk height, extend your arm seat, or use a more comfortable chair.
Ergonomics also extends outside the workspace. If you play sports or partake in demanding physical activities, practice the correct form to protect yourself from overuse injuries and trauma.
Exercise and Nutrition
Regular exercise is necessary to keep all your body parts healthy, and your tendons are no exception. Regular physical activity helps stimulate your tendons to become stronger. It is similar to how muscles become stronger as you use them, although tendons take more time to rebuild.
Cardiovascular exercises such as running help improve your overall circulation, which helps maintain healthy tendons. However, you must stick to low-impact exercises if your past injury or surgery prevents you from doing high-intensity activities.
You should also do strength-building exercises that target your muscle groups and joints. Your physical therapy regimen during treatment should include activities you can incorporate as a long-term habit to maintain your strength.
Finally, you should pay attention to your nutrition. Completing the recommended intake levels of nutrients is essential for your health. For tendon health, mind your intake of minerals such as zinc or manganese and vitamins B6, C, and E.
Tendonitis Treatment Near You In Texas
Many tendonitis cases resolve by themselves or through conservative treatment. However, it’s still important to know the lifestyle changes you can make to protect yourself from future tendon injuries.
From getting enough rest, exercise, and nutrients, you can do many things to keep your joints healthy. Should you need tendonitis treatment, working with a competent orthopedic doctor is your best option for a quick recovery.
Are you looking for tendonitis treatment near you? With the Center for Orthopaedic Surgery and Sports Medicine, patients in San Antonio don’t have to look far for experienced orthopedic doctors. We employ top-of-the-line professionals and the latest techniques for trauma and degenerative diseases, giving you the quick recovery you deserve. Learn more by calling us at (210) 692-7400 or by scheduling an appointment.
