Tendinitis, also known as tendonitis, is inflammation or irritation of a tendon – the thick fibrous cords that attach muscle to bone.
The condition causes pain and tenderness just outside a joint. It is normally linked to an acute injury with inflammation. It often affects the shoulders, elbow, wrist, finger, thigh, and other parts of the body.
Common names for various tendinitis problems are:
- Tennis elbow
- Golfer's elbow
- Pitcher's elbow
- Swimmer's shoulder
- Jumper's knee
Signs and symptoms of tendinitis tend to occur at the point where a tendon attaches to a bone and typically include: Pain often described as a dull ache, especially when moving the affected limb or joint, tenderness and mild swelling. Although tendinitis can be caused by a sudden injury, the condition is much more likely to stem from the repetition of a particular movement over time. Most people develop tendinitis because their jobs or hobbies involve repetitive motions, which put stress on the tendons.
To help reduce the chance of developing tendinitis -
- Ease up. Avoid activities that place excessive stress on your tendons, especially for prolonged periods. If you notice pain during a particular exercise, stop and rest.
- Mix it up. If one exercise or activity causes you a, persistent pain, try something else. Cross-training can help you mix up an impact-loading exercise, such as running, with lower impact exercise, such as biking or swimming
- Improve your technique. If your technique in an activity or exercise is flawed, you could be setting yourself up for problems with your tendons. Consider taking lessons or getting professional instructions when starting a new sport or using exercise equipment
- Stretch. Take time after exercise to stretch to maximize the range of motion of your joints. This can help to minimize repetitive trauma on tight tissues. The best time to stretch is after exercise, whey your muscles are warmed up.
- Use proper workplace ergonomics. If possible, get an ergonomic assessment of your workspace and adjust your chair, keyboard and desktop as recommended for your height, arm length and usual tasks. This will help protect all your joints and tendons from excessive stress