Tendonitis Prevention

Tendons are white fibrous connective tissues that join muscle and bone. These tough, yet flexible, tissue works with muscles to perform pulling activities. Tendinitis occurs when tendons become inflamed and irritated and swell because of injuries, overuse or aging. This condition can affect almost any part of the body but commonly develops in the elbows, heels, shoulders and wrist. The U.S. National Library of Medicine says symptoms of tendinitis include pain and tenderness in the tendons, night pain or pain that worsen while moving or engaging in physical activity. Tendinitis prevention reduces the change of permanent tissue damage.

Warm up and Stretch

• Tendinitis, especially in the Achilles' tendons, develops because of physical exercise. Before beginning a workout, people need to warm up and stretch for tendinitis prevention. Runners, golfers, tennis players, bike riders, and people who participate in strenuous activities should slowly warm up before exercising. For example, runners can begin by walking for a few minutes and stretch after muscles have sufficiently warmed up. Wearing shoes appropriate for the activity prevents tendinitis.

Keep Wrists in Appropriate Position

• People who do activities involving the wrists should be careful to prevent tendinitis. Typist, tennis players and golfers often have to protect their wrists from damage because of not keeping them in the right position. Golfers and tennis players should make sure they use proper form when swinging racquets or clubs. Typists should make sure their keyboards at the right height, keeping the wrists in a neutral, flexed position. Typist should also take breaks to prevent muscle overuse.

Maintain Proper Posture

• Proper posture helps with tendinitis prevention. People who work at office jobs should maintain good posture when sitting at their desks, and those who work in jobs that require lifting should use proper forms, bending at the knees instead of the back. Ergonomic chairs help office workers sit properly at their desks. Exercisers should use proper form, especially when lifting weights or using weight machines. Pilates exercises strengthen core muscles, the muscles that affect proper posture.

Manage Diseases

• The Cleveland Clinic says diseases like arthritis, diabetes, rheumatoid arthritis, psoriatic arthritis and thyroid disease may be associated with tendinitis, leading to torn or ruptured tendons. To prevent disease-related tendinitis, people should manage these conditions with medication and lifestyle changes. Doctors may recommend treatment options, like acupuncture, to reduce the debilitating effects of these medical conditions.

Change Workout Routine

• Doing the same routine causes tendinitis because of muscle overuse and repetitive motions. The U.S. National Library of Medicine says that tendinitis prevention involves not overusing the arms and legs. People should change their exercise routines. For example, instead of running or playing particular sports every day of the week, do different workouts on alternating days.

Get Massages and Heat Treatments

• Alternative tendinitis prevention methods reduce inflammation flareups. Massage therapy and heat treatments decrease the chances of developing tendinitis. After people complete their workouts, they can sit in a hot tub or steam room to loosen tight muscles and joints. Weekly massages, particularly sports massages, are designed to prevent pain.