Let’s Talk Tendinitis: Best Exercises Work For Stretching & Strengthening

Tendinitis: Not Just For Athletes

From jumpers knee to tennis elbow, tendonitis is an all too common athletic injury afflicting muscles and joints. When activity puts too much stress on the body, connective tendons tear, causing soreness and reduced ability throughout the impacted area. To avoid tendinitis, patients must stretch and strengthen muscles with regular activity. Many doctors recommend moving gradually into movement after an injury, avoiding additional damage to the joint.

Take a breather

While patients may be tempted to rush back into strenuous workouts, doctors suggest giving the irritated tendon time to rebuild. If caught before significant tearing, rest and ice can largely soothe symptoms. Determining the cause of tendinitis is vital to address the source of pain and achieve relief adequately. Repetitive movements, such as extending the knee, can cause damage to the tendon over time. Some healthcare professionals recommend starting at about 50% capacity and increasing activity to the impacted area by 10% each week to combat injury.

Stretch for your success

Tight muscles throughout the body can worsen symptoms of tendinitis, lowering the range of motion and raising the amount of stress on the joints. To prevent future injuries, numerous medical practitioners suggest weekly stretching. According to a recent study, stretching helps patients return to full capacity after a bout of tendinitis.

Improving flexibility in the hamstrings

To increase flexibility, stretches which target the lower body are helpful to improve the overall range of motion. Extend one leg out at a time while sitting in a chair to stretch the hamstrings. Bend at the hips until a stretch is felt along the back of the leg. Hold for a minimum of 30 seconds, repeating 3 times on each side.

Targeting calf muscle tension

Minimizing knee and leg pain requires relaxed calf muscles. Stand against a wall with both palms against the wall, stepping back with one foot. Lean forward toward the wall, bending the forward leg at the knee and keeping the back leg straight until a stretch is achieved. Complete 3 sets for a minimum of 30 seconds per set.

Limiting tendon damage by building muscle

Tendinitis can be prevented by proactively building muscles. To strengthen stomach and thigh muscles, doctors recommend building specific types of strengthening exercises to a weekly workout routine. Activities such as squats and step-ups promote muscle while avoiding re-aggravating the tendon.

Maintaining tendon health in the future

While tendinitis is a troublesome injury, some research suggests that tendon damage can be reduced with regular stretching and strengthening. Patients lower the likelihood of developing tendinitis by improving flexibility in the lower body, specifically the calves and hamstrings. Moving forward, patients must focus on strengthening muscles throughout the body, building a firm foundation for future tendon health.