How to Prevent Sore Tendons

Your tendons hold your bones and muscles together. When you engage in strenuous activities, your tendons can be placed at risk for developing tendinitis. Stress on your tendons can tear or inflame them. Preventive measures are important to ensure that such injuries don't occur. If you ever experience continued pain, swelling or tenderness after engaging in a physical activity, seek medical attention for the possibility of tendinitis.

Things You'll Need

• Instructions from a coach or exercise specialist

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Instructions

Preventive Methods

• 1

  Stretch before engaging in any activity. You need at least a 10-minute warm-up routine to properly stimulate your muscles, tendons and joints. Also do five minutes of stretching after any exercise routine to help your body cool down slowly.

• 2

  Before engaging in a new sport, prepare by training. Give yourself a few months of strengthening your muscles and gaining flexibility before playing the sport.

• 3

  Strengthen your muscles if you engage in sports. Guided weight training with your coach or exercise specialist at a gym can help your body to withstand repetitive movements, as well as prevent stress upon your body.

• 4

  Try cross-training. Repetitive exercises continually add wear and tear on your body. Try swimming one day and another exercise the next day.

• 5

  Don't engage in activities that will stress your tendons for an excessive amount of time. If you're beginning to feel pain when doing an exercise or activity, immediately stop. Continuing through a routine and not listening to your body will only get you hurt.

• 6

  Seek help If you exercise and aren't doing the movements correctly. According to the Mayo Clinic, you can get lessons for an exercise routine, when engaging in a new sport or when using exercise machines.