Avoid Tendinitis after Exercising

8th June 2019
Doing exercise comes with risks such as tendinitis. That happens when you strain a tendon during exercise. In this article, we'll take a look at steps you can take to avoid tendinitis after exercising.

An athlete’s life involves taking an occasional health risk. For example, those who do high-impact cardio or high-performance sports such as tennis or track and field can suffer from tendinitis. Did you know there are tricks to avoid tendinitis after exercising?

This condition is due to the constant friction of your joints with your tendons. The end result is notable wear on your muscles.

Just with contact sports such as football or basketball, it’s common for athletes to sustain injuries to their ankles, knees, and elbows. As such, it’s vital to learn to take care of those parts of your body. It’s also helpful to learn how to move to avoid injury. Take a look at our tips to avoid tendinitis after exercising.

Avoid tendinitis after exercising: what is tendinitis?

It’s the inflammation of your tendons, which connect your muscles to your bones. It often develops in areas such as your elbows, ankles, hips, and wrists. Still, any part of your body may be susceptible to these injuries.

Its onset can be sudden, for example, if it’s the result of a blow. It can also be the natural product of aging or constant wear from muscle friction.

Common symptoms include acute joint pain that can affect mobility. Other signs include muscle stiffness and increased sensitivity in the affected area. They can also include redness and swelling. What’s more, there are different types depending on where the injury is located.

Lateral epicondylitis: avoid tendinitis after exercising

This ailment is better known as tennis elbow. As its name implies, it’s the result of an injury or inflammation of the muscle that surrounds the elbow. As a result, your elbow will look swollen. Often, it’s due to the overuse of your wrists or forearms from repetitive movements.

Avoiding tendinitis after exercising

Medial epicondylitis

This condition is also called golfer’s elbow since it often appears in golfers. It’s the product of wear or swelling on the inside of your forearm.

Want to know more?: Seven Common Arm Injuries and How to Avoid Them

Achilles tendinitis

This is the most common ailment for runners, marathoners, and soccer players. It’s swelling in your heels or more specifically in the Achilles’ tendon which hinders your foot’s proper movement.

Shoulder tendonitis

This condition is caused by inflammation near your rotator cuff. It’s common in swimmers, tennis and baseball players, as well as weight lifters. This is because you have to raise your arm above your head to produce this kind of injury.

Tips to avoid tendinitis after exercising

A tendon injury is very painful and can lead to notable constraints. It can even cause people to stop doing a certain sport or lead to not being able to perform as well.

And that’s just scratching the surface, especially if you want to keep moving for a long time.

Firstly, it’s vital that you don’t overdo it while training. In other words, make sure you control the effort and time you put into it. Also, make sure you don’t go past your body’s limits. Indeed, the key is always balance.

To avoid overusing your joints, you can combine different types of exercises in alternating circuits. Often, seeking professional support will let you refine your technique. As such, you’ll perform better and you’ll reduce your risk of injury.

What’s more, it’s very helpful to warm up before you exercise. Also, the same goes for stretching and relaxation. Doing so helps to strengthen your muscles as well as improve their flexibility.

Lastly, another very popular option is to apply ice on your most affected joints to avoid tendinitis after exercising.

Read more: What Sports Should You Practice If You Have Knee Pains?

Person getting wrist wrapped in gauze
Image: Policlínica Prades

Extra information

On top of the previous tips to avoid tendinitis after exercising, it’s good to take breaks during your routine. This is especially true when you start to feel muscle pain or fatigue. Further, the right clothes and accessories can help you to prevent an injury.

Indeed, advances in technology can help you better your athletic performance. With proper protection, you can avoid a lot of problems.

Finally, make sure you see a doctor or specialist if you have joint pain. Doing so can allow you to treat conditions that are starting to develop. As a result, you’ll be able to keep practicing sports without any issues.

Of course, in some cases, you’ll have to realize when it’s time to stop or lower your intensity. That’ll go a long way to prevent more serious injuries that can impact your athletic life for a long time.