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What is tendonitis?
Tendonitis is an inflammation of the tendons, which are tissues that attach muscles to bones. It’s a common condition that causes pain in the tendons, and it can occur in any part of the body. However, it most commonly affects the tendons in the shoulder, elbow, hip or knee. Tendonitis is usually caused by repetitive motion or overuse of a tendon due to playing sports, having a physically demanding job or even doing everyday activities such as gardening.
Physiotherapy can be an effective treatment for tendonitis. Treatment will vary depending on the severity of the condition but may include exercises, stretches, and manual therapy. Physiotherapy can help to reduce pain and inflammation, and help the tendon to heal.
What Are the Symptoms Of Tendonitis?
Tendonitis frequently results in pain, swelling, and stiffness around the tendon. You may additionally have weakness or soreness in that area. Tendonitis is commonly worse when you use the affected tendon or joint. The pain might start as a dull ache but then become more intense with physical activity.
What Causes Tendonitis?
Tendonitis is most often caused by overusing a tendon through repetitive motion. This could be from playing sports, having an active job, or even completing everyday tasks such as yard work. However, it can also result from an injury or infection
How Is Tendonitis Diagnosed?
Your doctor or physiotherapist will ask about your symptoms and medical history. They will also do a physical exam or assessment. They may order imaging tests, such as an ultrasound, to rule out other conditions.
How Is Tendonitis Treated?
Treatment will differ based on the severity of the problem, but it may include physical therapy, exercises, and stretches. Physiotherapy can aid in the relief of pain and inflammation as well as tendon healing.
If you have tendonitis, it is critical to rest the inflamed tendon. You should also avoid activities that may exacerbate your symptoms. Your doctor or physiotherapist can assist you in developing a treatment plan that is appropriate for you.
Our clinic, Pillars of Wellness, physiotherapy in Burlington can help you with any injuries.
Here are a few exercises and stretches that can help
1. Shoulder tendonitis: exercises
Shoulder shrugs: Place your feet shoulder-width apart and slightly bend your knees. gradually raise your shoulders up towards your ears and hold for 5 seconds. then, lower them back down slowly before repeating them 10 times.
Pendulum stretch: To do this exercise, stand next to a counter or table. Place your affected arm on the counter and let your hand dangle off the edge. Swing your arm in a small circle. Repeat 10 times clockwise and 10 times counterclockwise.
2. Elbow tendonitis: exercises
Wrist curls: Sit with your arm resting on a table and your hand dangling over the edge. With your other hand, hold a lightweight. Curl your hand up towards your shoulder softly. Hold for 5 seconds before returning it to its starting position. Repeat 10 times.
Triceps stretch: Rest your arms by your sides and even with your shoulders. Bring one arm up behind you until you can grab the elbow with your fingers Then, carefully pull the elbow towards join it with the head. Keep this position for 30 seconds then do it again on the other side.
3. Hip tendonitis: exercises
Hip flexor stretch: For this exercise, kneel on your affected leg and rest your other foot in front of you with the knee bent. Then, lean forward until you feel a stretch in the front of your hip. Hold for 30 seconds before repeating on the other side.
Gluteal stretch: Lie down on your back with both legs bent. Under the knee of your afflicted leg, place a pillow. Cross your other leg over your body and grab your thigh with both hands. Pull the leg towards your chest until you feel a stretch in your buttock. Hold for 30 seconds before repeating on the other side.
4. Knee tendonitis: exercises
Hamstring stretch: For this exercise, you will need to lie on your back with both legs bent and your feet flat on the floor. Place a pillow under your affected knee before straightening your leg and gently pulling it towards you until you feel a stretch in the back of your thigh. Hold for 30 seconds then repeat with the other side.
Quadriceps stretch: Place your feet shoulder-width apart and find something to lean on for support, like a wall or chair. Bring one heel towards your buttock by bending that knee and hold for 30 seconds before repeating with the other leg.
5. Achilles tendonitis: exercises
Heel raises: Stand with your feet shoulder-width apart and place your hand on a wall or chair for support. Slowly raise up onto your toes and hold for 5 seconds. Lower back down and repeat 10 times.
Calf stretch: Place your hands on a wall or chair in front of you. Step back with one leg and place your heel on the floor. Lean forward until you feel a stretch in your calf. Hold for 30 seconds and then repeat on the other side.
As always, talk to your physiotherapist before starting any new exercises. They can help you create a program that is right for you.
If you think you may have tendonitis, it’s vital to get an accurate diagnosis from a physiotherapist or doctor. Tendonitis treatment is dependent on the source of the problem. However, physiotherapy can help many people with tendonitis feel better. Contact a physiotherapist to schedule an appointment if you are experiencing discomfort and inflammation in a tendon.
If you live in Halton, look for physiotherapy in Burlington, you can find many clinics. We run a multidisciplinary clinic called Pillars of Wellness. We offer many health services other than physiotherapy.