Thursday, January 8, 2015

Tendonitis physical therapy exercises for tendonitis

Tendons are effected by tendinitis when the tendon becomes inflamed you will have some pain. Usually this happens when you are working or exercising at to rapid a pace. Most of the time a proper warm up will prevent tendinitis. When a tendon flares up cold will help reduce the inflammation. Use a cold pact or wrap some ice in a towel. Ice the area for ten minutes three or four times a day. You can fill a foam cup with water and put it in the freezer to use later.
 Aspirin and ibuprofen which are anti-inflammatory medications that can be taken to help with the pain. If possible keep the area elevated. An elastic bandage wrapped around the area will help support the injury, just make sure not to wrap the bandage to tight. Try and start cross training. This will stop the repetitive motions that are causing the tendonitis.Before swimming or running make sure to warm up the areas that are being effected by tendinitis. You can do leg and arm curls with weights or on a machine.
 You can also do some pre-warm up excersices.Do a form of mild aerobic exercises for a few minutes since stretching cold muscles can lead to tendinitis. You can jump rope or jog in place to get warmed up. When you do your stretching make sure to take it easy. Stretch until you feel resistance if it hurts you are going to far. Do not bounce or jerk when stretching. make sure to wear the right shoes. When the shoes are laced up you should not be able to wiggle your foot around. By setting the foot right your whole body will work right during work outs. This makes tendinitis less likely to give you a problem.