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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 exercises.
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 tendonitis less likely to give you a
problem.
When buying a new pair of shoes think about
what activity you are doing and what strain it puts on your lower
body. The shoes need to absorb the shock that will move up your body
from your feet to your ankles and knees. If you are a runner or jogger
you need to very your terrain.
Running on an uneven surface put more strain on one side of the body. This
extra strain can cause tendonitis in the area. Make sure to run in
different areas to give your body a break from the same routine.
variety can help prevent tendinitis and getting burned out from the
same routine.
If you are running on sand you increase the
chances of tendonitis the sand causes knees and ankles to twist. After
your work out make sure to cool dawn and do some light stretching.
If you are prone to tendonitis make sure to ice the area. If you play
tennis, soccer, or sports like these make sure to wear knee and elbow
pads to help absorb the impact. This will reduce the chances of you
getting tendonitis. |
