Tendonitis usually occurs as a result of improper usage. Overtraining, exertion with improper form, a lack of rest, and similar sources of excess strain overexert the tendon and lead to inflammation.
- Proper shoe gear. Individuals should wear supportive tennis shoes to help prevent tendonitis.
- Rest. Proper rest after exertion is key to avoiding tendonitis and various other injuries and ailments associated with sports and similarly taxing activities. This means proper rest both within the day between period of exertion and at night, when you need to sleep properly to recover. A failure to rest can lead to many symptoms of overtraining, including but not limited to tendonitis, fatigue, mood swings, and susceptibility to injury and illness.
- Varied exercise. Tendonitis and other injuries are often best prevented through more varied exercise, to better build the other muscles and tendons associated with an exercise. This allows the implicated tendons to offload more of the stress of the movement, minimizes the risk of injury, and helps your body more rapidly recover from exertion.
- Stretch. Stretching after exercise can greatly improve recovery time from exertion, which in turn allows you to repeat movements more frequently without the risk of developing tendonitis. Stretching can also help prevent tendons from tightening up after a workout, which can lead to reduced range of motion and increased risk of injury. Don’t stretch before exercise, however, as this can increase your risk of injury.
- Proper form. Often, the strain which leads to tendonitis is not inherent to an exercise or activity, but a result of improper form putting additional strain on the tendon. Most physical activities can be performed in such a way that strain is offloaded to muscles or distributed across tendons.
With proper form and care to rest, even daily repetition of intense motions are safe under most circumstances.
Tendonitis can be difficult to avoid if your hobby or occupation involves repetitive motions, but all the more so if you aren’t aware of the risk. Keeping the potential of tendon strain in mind will provide a significant decrease.