Before we can dig into ways to avoid, prevent, or delay tendonitis, we first need to really understand what causes this common issue. And, to understand the causes, we need to take a closer look at your tendons themselves.
What Are Tendons, and What Role Do They Play In Your Everyday Life?
Your tendons are the tough, fibrous, connective tissue that hold muscle to bone within your body. Without getting overly technical or specifying the numerous types and varieties of tendons, their general job description includes acting as a sort of shock absorber, and aiding in motion as well.
As you might imagine, this job isn’t an easy one. The job gets exponentially tougher if your work, sports, or favorite hobbies include a variety of twisting, repetitive motion, or heavy lifting.
What Is Tendonitis, and What Causes It?
Tendonitis is inflammation of a tendon, resulting in pain around the impacted area and reduced range of motion. From elbows to knees, hips to shoulders, this is an aggravating and sometimes excruciating problem.
The reasons behind this inflammation include but are not limited to:
- Age - It’s not fun to think about, but age takes its toll in many ways, including reducing your tendons’ elasticity. This makes them more prone to injury and irritation.
- Excessive Use - Athletes who practice or perform a specific motion countless times are susceptible to tendonitis.
- Repetitive Motion - You don’t need to be a weightlifter or football player to be vulnerable! Raking leaves, gardening, painting, sculpting, or any other activity that involves repetition can open the door to inflammation.
- Medical Predisposition - Structural abnormalities that are totally out of your control can make you more at risk. Don’t let this lead to anxiety, but rather to increased awareness and caution.
How Can You Avoid or Minimize Tendonitis?
Human beings are resilient, determined, and often quite stubborn. This makes us unique, successful, and in many ways simply amazing, but it also can work against you if you aren’t careful.
With that in mind, here are a few basic tips for managing tendonitis:
- Don’t push against pain or limitations, especially if a doctor has cautioned you and explained the risks.
- If you experience pain during an activity, either take a break or modify your movements as needed.
- If you are getting back into a greater level of motion (especially if you aren’t as young as you once were), take it slow! Don’t try to run 5 miles on the first day, or rake the entire yard in an afternoon. Pace yourself and play it smart.
- If you are young, remember that as indestructible as you may feel, you are investing now in the health you will have later. 65-year-old you will thank 20-year-old you for not overdoing it, and instead listening to your body’s natural warnings.
- Ice the injured area to reduce inflammation
