How to Prevent Tendonitis

Tendonitis is the inflammation caused to the tendons due to strain in muscles. This usually happens when we stretch our muscles beyond the limit. Tendons are muscles that help in attaching muscles with the bones. The inflammation that occurs to the huge tendons is termed as tendonitis which can be prevented if you know how to prevent tendonitis.

Large tendons are present in your heel, elbow and knee. The tendonitis that is caused in the heel bone is referred as Achilles tendonitis; in the knee it is called as patellar tendonitis as it affects the patellar tendon. If there is any disturbance caused in the smooth gliding motion of the tendons in this region, tendons get inflamed. These injuries are more common in upper and lower limbs.

Players and old age people have frequent problem of tendonitis. They need to take proper precautions. Tendonitis can further lead to many problems, and the severity of symptoms varies greatly, depending upon the severity of the injury and the part of the body injured.

You may notice tenderness and swelling over the tendons. You may also have pain while moving your hands and legs. The muscle movements also cause movement of the tendons.

Causes of tendonitis:

  • The tendons that are damaged have poor supply of blood. If that is the case, the tissues may damage and may lose sensitivity, if the injury is frequent.
  • The damaged tendons do not get sufficient supply of oxygen and nutrients. This can completely damage the tendons.
  • If the tendons do not have a smooth surface to glide on then they may have frequent inflammation, which can even paralyze that part of the body causing numbness in that portion.

How to prevent tendonitis:

Tendonitis prevention for players:

Players can prevent the risk of tendonitis by taking proper precautionary measures while playing.

  • Make sure that you are physically and mentally fit before playing. If you are not, then avoid playing or participating in sports. The risk of getting injured increases if you are not fit. A small injury is enough to cause a great deal of damage.
  • Warm up exercises are a must before you enter the ground for actual play. These warm up exercises will help in providing the flexibility in your muscles and joints so that you are less prone to injuries.
  • Stretching exercises should also be done after the game. These are the cool-down exercises that are necessary to reduce the strain from the tendons after the game is over.
  • Make sure that you follow proper techniques while performing these warm up exercises. Different sports require different warm up exercises. Take professional help if required.
  • Use protective pads to cover the area such as ankle, heel, and elbow that are prone to injuries while playing.
  • If you are already injured, resume playing for some days or months unless you recover completely. If you exaggerate, the condition may become even worse.
  • A healthy diet to have healthy muscles is very important. Include food that is rich in proteins, vitamins and calcium.
  • Understanding the rules and following them properly is important as each sport has its own rules and regulations.
  • Do not undergo heavy training few days prior to participating in sports. This will increase your stress and you may become physically unfit to play.
  • Get enough sleep of at least 6 to 7 hours every day, especially few weeks before your competition begins.
  • Wear appropriate sportswear that is designed for a particular sport.

Preventing tendonitis for aged people:

As you age, the weakness in your body is the main reason for such injuries. You can prevent them following few precautions.

  • People who have crossed the age of 50 have a greater risk of tendonitis, as their muscles weaken due to age and poor blood supply to the tendons.
  • Such people should go for regular check-ups to the doctors and follow a healthy diet that is planned by their doctor.
  • They should increase the content of calcium, fibers and necessary vitamins in their diet.
  • They should not get involved in any aggressive movements that can stretch their muscles beyond limit and increase strain within them.
  • As you age the synovial fluid present within the joints that helps in lubricating the joins also lessens. Take proper precautions to maintain the fluid content in your joints to a normal level.
  • Following mild exercises such as walking, and stretching their body parts to an extent they can bear, will help them strengthen muscles.
  • Make sure that there is proper blood circulation throughout your body and get plenty of fresh oxygen such that your heart functions well.

If you have tendonitis you can treat it by applying ice packs, compressing the area with elastic bandages, perform regular movements in small angles, using pain killers to get relief from pain.


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