Tendonitis is an inflammation of the dense, fibrous tendons connecting bone with muscle. The most common areas of the body to suffer from tendonitis include your arm joints -shoulders, elbows and wrists-as well as your heels, because it often occurs due to repetitive strain or improper use of the joint. Exercise can be beneficial therapy, but incorrect exercise can worsen the problem. Learning how to work out correctly can mean the difference between quicker healing and further damage to your irritated, painful tendons.
Exercising Your Wrists
Stretching your wrists can help relax and loosen the tendons in your wrists. Raise the thumb on your left hand as though you were hitchhiking. Press the meaty area at the base of your thumb with your right thumb to cause the thumb to project forward. Repeat with the opposite thumb.
Hold your arms out in front of you at shoulder level. Rotate your wrists counterclockwise for 10 seconds and then move them clockwise for another 10 seconds. When you are finished, keep your arms outstretched and place your left hand up as though you are stopping traffic. Grip the fingers on your left hand with your right hand and gently pull them backwards until you feel a comfortable stretch. Hold for 10 seconds and repeat on your right hand.
Exercising Your Elbows
Often called tennis elbow, the pain of tendonitis in your elbows can severely interfere with your daily life. Strengthening the muscles in your arms and wrists can greatly reduce these symptoms. Sit in front of a small table or desk. You should be able to rest your elbows on the surface while your forearms hang free at the other end. Hold small weights, such as a can of soup or a bottle filled with water, and keep your palms facing the floor. Lower your arms 45 degrees and slowly raise them again. Repeat five to 10 times.
Exercising Your Shoulders
Stretching is most beneficial to shoulders with inflamed tendons. Roll up a towel and drape it over your shoulders behind your neck. Grab one end of the towel with each hand. Still gripping the towel, raise your right hand over your head and pull the towel gently to your left with your left hand, so that your right arm arches over your head. Stretch for 10 to 15 seconds and then pull the towel in the opposite direction to stretch your other arm. Finish up by straightening both arms up over your shoulders while continuing to grasp the towel.
Exercising Your Achilles Tendon
As with most other cases of tendonitis, stretching and bending your ankle, heel and calf will help soothe, treat and even prevent an inflamed Achilles tendon. Stand on a step with your heels hanging off it. Lift up onto your tiptoes and then dip your heels down toward the ground. Repeat several times.
Another way to stretch your Achilles tendon is using resistance bands. Step on the middle of a band with the ball of your foot and grasp one end in each hand. Holding the band taut, pull up so that your toes point toward the sky until you feel a noticeable but painless stretch around your ankle. Hold it for several seconds, release and repeat five to 10 times.
Exercising should help relieve tendonitis, not hurt it. If you feel marked pain while performing any of these exercises, stop immediately. In addition, you should check with your medical provider to determine whether you are well enough to perform these exercises.
Sources:
Mayo Clinic: Tendinitis
University of Illinois: Achilles Tendonitis
