Tennis elbow, golfer’s elbow, jumper’s knee, and quarterback shoulder — these are all examples of tendinitis injuries. Tendinitis is an injury of the tendons — the connective tissues that connect muscles to bones — that results from repetitive use which can irritate, inflame, or tear the tendons.
Tendinitis is painful and requires taking a break from the activity that caused it. It is your body’s way of telling you that you need to ease up on the activity. Athletes most often develop tendinitis injuries because sports often require repetitive and strenuous movements. However, they are not the only ones who are prone to these injuries. A lot of people have occupations or hobbies that also require repetitive movements which can lead to tendinitis.
Here are a few tips for reducing your risk of developing tendinitis.
Stretch and Warm-Up Before Physical Activities
Warm-ups are a crucial part of any exercise program or sport. Before engaging in any physical activity, make sure the muscles you are going to use are warmed up, flexible, and ready to take on the stress that is involved in the activity. If you’re starting a new sport, you may work a different set of muscles than you’re used to, therefore make sure to train for it properly months before starting to play.
Weekend warriors are prone to developing tendinitis because they become overzealous and do everything possible too quickly and too often. During the summer season, doctors often see a rise in tendinitis cases because people jump into playing sports without training themselves first.
Cool Down
Cooling down means doing exercises that reduce the heart rate and relax your muscles. If you don’t cool down, your body may not be able to effectively expel lactic acid, which is necessary to prevent cramping, stiffness, and injury the next day.
Learn Proper Technique
Whether you play basketball, tennis, soccer, or football, or if you hike and run for fun, there is a proper technique for everything. When you don’t follow it, you increase your risk of injury. Make sure to learn how to properly play your sport before getting onto the field or court. This will ensure you position yourself well and move in the right ways.
Stop If It Hurts
It’s important to know when to stop. Your body will let you know through the pain. If it hurts, stop the activity. Ignoring the pain will not make it go away. In fact, it will only make it worse. Additionally, avoid continuous and repetitive use of the same joint. If you can, take breaks every 30 minutes and gradually increase the intensity and frequency of playing.
Treatment for Tendinitis in San Antonio, Texas
Catching and treating tendinitis early is key to effective treatment and reducing the chances of needing surgery in the future. Plus, why put up with pain when you can get relief from it?
At the Center for Orthopaedic Surgery and Sports Medicine, our orthopedic team specializes in the diagnosis and treatment of joint and soft tissue injuries, including tendinitis. Visit us today and see how we can help you feel better and also improve your performance.
To schedule an appointment call us at (210) 692-7400 or submit a request now.
