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Tendonitis Exercises One Can Perform At Home

Posted by Tom Nicholson in Health and fitness on 12 9th, 2009 | no responses

Generally speaking, tendons are incredibly strong fibrous tissues connecting muscles to bones. Of course these can be found over the entire body where they serve to bond the muscles and bones. However, when people place too much demand on their muscles, the tendons can become injured and painful. The biggest culprit for a person developing tendonitis is repetitive movements. For example, if a person repeatedly uses their arm to perform the same motion, they could in fact end up experiencing acute pain in the relevant joint. Fortunately however, there are some exercises which are known to be beneficial in terms of helping people prevent damage to their tendons.

Essentially, if you suddenly begin feeling acute pain and tenderness in the vicinity of a joint, and your usual movements become restricted, especially those associated with your neck, shoulder, elbow, and knees, then you may be suffering from one or other form of tendonitis. Bear in mind however that even though these areas tend to be the most susceptible, tendonitis can affect many other areas of your body. Furthermore, even if you do regular tendonitis exercises before you begin playing sport, your tendons can get injured injured.

There are twenty-four area’s on a person’s body that have tendons, and each one can be prone to tendonitis. One of the area’s that can be affected is the rotator cuff, located in the shoulder. The humerus top refers to the bone that composes the upper part of the arms. It acts as a stabilizer and allows a person to make a complete circular motion with their arms. A good Tendonitis Exercise for the arms and shoulder is done while standing up straight and both arms are at your side. Begin the exercise by slowly raising your right arm as high as you can, or at least until it reaches a 45 degree angle, still keeping your arm straight, then lower your arm the same way. You should continue with the same arm until it gets tired, and then do the same with your left arm, while your right arm is resting. You can do this exercise as long as you want, but 10 minutes should be sufficient. After the exercises are finished, put ice on your shoulders for approximately 15 to 20 minutes.

Most people have heard of Tennis Elbow which is another name for tendonitis in the elbow. The phrase became popular due to tennis players suffering from the inflammation and swelling in the elbows. However, tennis elbow is not restricted to tennis players. People that play other sports as well, such as carpenters, computer keyboard users, and many other professions. Soreness is not restricted to just the elbows; you may experience pain in the fingers as well as the wrists. A person may feel weakness in the lower arm and the hands. Although, you can purchase an elbow brace, Tendinitis Exercises are still very important. Exercises such as stretching and arm strengthening types are good for this type of injury. When you are lifting something position your hands so that your palms are always facing you.

Fortunately tennis elbow can in most cases be treated successfully at home, although if the pain has not started subsiding after two to three weeks then you should consider going to see a doctor. While many doctors will want to see an X-ray, these will not be able to show any adverse signs even if the tendonitis is severe. Above all, you should never begin tendonitis exercises at home unless you are confident that you can do them without causing further damage.

Tom Nicholson has spent years helping carpal tunnel sufferers. Please click here to learn more regarding having asore wrist.