How to Prevent Tendonitis – Manhattan, New York Foot Doctors

Preventing tendonitis is easy and much simpler than treatment. Just employ the techniques listed below to make sure your everyday movements do not put undue stress on your tendons.

Manhattan, New York – Tendonitis Prevention Techniques

•    Warm up for at least five minutes before any strenuous activity.

•    Lightly stretch the tendon you’re going to work with before and after activity. Hold each stretch in the same position for at least 20 seconds. Avoid bouncing because it causes unnecessary exertion that may lead to damage.

•    Light weight training about three times a week can considerably improve tendon strength. Train each muscle group with one or two exercises with each one consisting of three sets of twenty repetitions.

•    Immediately stop any activity that is accompanied by pain in your tendons or joints. Do not continue until you have given the affected area enough rest.

•    Take frequent rest breaks, especially if your job requires repeated joint movements.

•    Brace areas that are at risk of developing tendonitis. Braces give added support and warmth to wrists, knees, elbows and ankles.

Additional Tips On How To Prevent Tendonitis

•    Use footwear that is appropriate for the activity you are doing.  For instance, tennis shoes may be perfect for tennis but are not a substitute to running shoes if you want to run and vice versa. Matching your footwear with your activities help prevent tendonitis in the heels, ankles and knees.

•    Maintain proper form and posture with the help of ergonomic desks, chairs, computer keyboards and mouses.

•    Apply ice on stiff or sore joints after exercise. This helps reduce heat, swelling and inflammation. However, never apply the ice on bare skin. Wrap the ice in a towel and then apply it to the affected area.

•    Keeping in shape must be the best way to prevent tendonitis. Regular exercise (with proper warm-ups and stretching) not only helps prevent tendonitis but also many other health problems as well.