How to Combat Tendonitis: Strengthening and Recovery

Tendonitis is a common condition that can cause pain and discomfort, particularly for those who engage in repetitive motions or high impact activities. It is important to remember that the condition is totally manageable and often times is harmless. Whether you’re an athlete or simply someone who enjoys an active lifestyle, it’s crucial to address tendonitis effectively to maintain mobility and prevent further injury. In this blog post, we’ll explore the importance of both strengthening and recovery, along with effective methods to alleviate the symptoms and protect your tendons.

The Importance of Strengthening and Recovery.

When it comes to tendonitis, a double approach of strengthening the affected area and allowing proper recovery is beneficial. Strengthening exercises help build resilience in the tendons and surrounding muscles, ensuring they can better withstand the stresses of daily activities. On the other hand, recovery methods are important to reduce inflammation, increase blood flow, promote healing, and ultimately restore functionality.

Strengthening and recovery are two sides of the same coin. Without adequate strength, tendons can become vulnerable to injury, while without proper recovery, the healing process can be hindered. Therefore, incorporating both into your routine will provide a firm foundation for combating tendonitis.

Some methods of recovery 

1. Hot Baths: Warm water therapy can be incredibly soothing for areas affected by tendonitis. Hot baths help to increase blood flow, reduce muscle tension, and alleviate pain. The heat relaxes muscles and tendons, promoting a feeling of comfort.

2. Breathing Exercises: Relaxation is key to recovery. Incorporating deep breathing exercises into your routine can enhance relaxation and promote overall well-being. Focus on mindful breathing techniques. For example:

   - Inhale deeply through your nose for a count of four,

   - Hold your breath for another count of four,

   - Exhale slowly through your mouth for a count of six.

Don’t feel like you have to stick to any specific breathing exercise, the most important thing is to just BREATH! Focus on it, fill the entire lower abdomen with your breath, keep it slow - this is enough.

These exercises not only help in calming the body but can also improve oxygen flow, supporting the healing of damaged tissues. You can also incorporate your breathing practice in to the strengthening exercises too.

Some methods of Strengthening

These are just two of the many methods of strengthening. However, isometric exercises have a particular calming effect on the body and high rep/low intensity work increases blood flow with minimal stress on the body, both of which are helpful when managing pain.

1. Isometric Exercises: Isometric exercises are an excellent way to build strength without putting stress on the tendons. By engaging in movements that involve static holds, you can strengthen the muscles surrounding the tendon without aggravating the injury. Examples include:

   - Holding a wall sit for 30 seconds,

   - Planking for 30 seconds to 1 minute.

Focus on a variety of muscle groups and gradually increase the duration or difficulty as your strength improves.

2. High repetition low intensity rep work: High repetition low intensity rep work is an effective way of getting blood flow and healing the muscles with out breaking the muscles down and creating more damage. Bands are a great tool to help with this because they offer a light elastic tension that is easily adjustable. Examples Include:

• 3x20 glute bridges 30 second rest in between.

• 3x20 banded hamstring curl 30 second rest in between.

Focus of the muscles around the area of tendinitis. 

Conclusion:

Combating tendonitis requires a balanced approach of strengthening and recovery. By implementing methods such as hot baths for relaxation, breathing exercises to calm the body, isometric exercises for building strength, and high repetition blood flow training, you can make significant strides towards recovery. Understand that consistency is key, and always listen to your body. Consult with a healthcare professional if symptoms persist or worsen. With dedication and care, you can combat tendonitis effectively and return to your favourite activities pain free.

If you would like to put strength and recovery into your routine a personal trainer could be for you. Book in a free trial today and find out how I can help you stay strong in your sports.