What is Tendonitis?
Tendonitis (“tendinitis”) is an inflammatory condition affecting the tendons, which are thick cords of tissue that attach muscles to bones. Tendons are responsible for transmitting the force generated by the muscles to the bones, allowing movement of the joints.
Tendonitis occurs when the tendons become irritated or inflamed due to overuse, injury, or aging. It can affect any tendon in the body, but it is most common in the shoulders, elbows, wrists, knees, and ankles.
What are the Symptoms?
Symptoms of tendonitis may include pain, stiffness, swelling, and tenderness in the affected area. The pain may be sharp or dull and worsen with movement or activity. In severe cases, the affected tendon may rupture or tear, which may require surgery to repair.
Causes of Tendonitis
Tendonitis is usually caused by repetitive or overuse of a particular tendon, leading to irritation and inflammation. Some common causes of tendonitis include:
Repetitive Motions
Certain activities or motions that involve repetitive movements can cause tendonitis. This is commonly seen in people who perform jobs or activities requiring them to repeatedly perform the same action, such as carpenters, painters, or athletes.
Overuse
Overuse of a tendon can also lead to tendonitis. This is commonly seen in athletes who train too hard or frequently without proper rest and recovery time.
Age-related Wear and Tear
Tendons can become weaker and less flexible as we age, making them more prone to injury and inflammation.
Poor Technique or Form
Poor technique or form while performing physical activities can put excess stress on tendons, leading to tendonitis.
Trauma or Injury
A sudden injury or trauma to a tendon, such as a fall or direct blow, can also lead to tendonitis.
Medical Conditions
Certain conditions, such as rheumatoid arthritis, gout, or diabetes, can increase the risk of developing tendonitis.
It is important to note that some people may be more prone to developing tendonitis than others based on age, physical fitness, and genetics.
How to Reduce Your Risks of Tendonitis
To reduce the risk of developing tendonitis, you can take the following steps:
Practice Good Ergonomics
Whether sitting at a desk or performing a physical activity, ensure your posture and body mechanics are correct. Avoid overloading your tendons by maintaining proper form and avoiding awkward or repetitive movements.
Gradually Increase the Intensity of Physical Activity
If you are starting a new exercise program, gradually increase the intensity and duration of your workouts over time rather than jumping into high-impact or high-intensity activities too quickly.
Wear Appropriate Footwear
Wearing proper shoes with good arch support and shock absorption can help reduce the strain on your tendons.
Take Frequent Breaks
If you spend much time sitting or performing repetitive tasks, take frequent breaks to stretch and move around. This can help prevent overuse injuries.
Maintain a Healthy Weight
Excess weight can stress your tendons and joints, increasing the risk of injury. Maintaining a healthy weight can help reduce this risk.
Use Proper Equipment
Make sure you are using the right equipment for the activity you are performing, whether it’s a racket for tennis or a bike with the right fit for cycling.
These precautions can help reduce the risk of developing tendonitis and other overuse injuries.
How to Treat Tendonitis
Treatment for tendonitis typically involves resting the affected area, applying ice or heat, taking pain relievers, and doing exercises to stretch and strengthen the affected tendon.
In some cases, physical therapy or corticosteroid injections may also be recommended. With proper treatment and rest, most people with tendonitis can recover fully and return to their normal activities.