Tendonitis physical therapy exercises for tendinitis tendonitis treatment 


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 Tendons are effected by tendonitis 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 tendonitis. 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 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.

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