Tendinitis, also known as tendonitis, is a condition that causes an inflamed tendon. Inflamed tendons can be painful and can prevent you from engaging in the activities you love. Addressing this problem as soon as possible is a sustainable path to improving your health and wellness. However, ahead of seeing a doctor in Abu Dhabi UAE, you may want to know the cause of the problem as well as how to prevent its return following treatment.
This article addresses your concerns, helping you understand the cause of tendonitis and how to prevent it.
What Causes Tendinitis?
Tendinitis is a stress-related disorder affecting areas around the joints in the body. In most cases, tendinitis can be traced to repeat motion from physical activities and exertion, overstressing of tendons, and injuries affecting certain joints and muscles.
Tendinitis is common in people who engage in sporting events. This is because such athletes, sportspersons, or those with an active lifestyle have a tendency to overuse their muscles and joints. The problem is also common to people who engage in active labor or activities, whether at work or outside work.
The problem often starts small, with the tendon slightly inflamed. Over time, the inflammation may increase, causing it to rub against the surrounding bone or nerve, which causes pain as the person moves or uses the affected area.
Tendinitis can be manifested in different ways, including common occurrences like tennis elbow, golfer’s elbow, jumper’s knee, and quarterback shoulder. All these are testaments of overuse of joints, muscles, and tendons.
How to Prevent Tendinitis
Tendinitis is similar to other active-lifestyle injuries. They signal stress or an improper approach to an active lifestyle. Below are some prevention tips to reduce the chances or the occurrence of tendinitis.
Engage in Proper Warm-Up
Warm-up exercises are great for the body. They prepare the body for a heavy task by increasing the body’s temperature, improving blood flow and circulation, and cushioning the joints, tendons, and ligaments.
Failing to warm up before exercising or engaging in an active lifestyle can be counterintuitive, especially as cold muscles are less flexible, making them prone to tears and injuries.
Remember the 5 x 30 rule to get the best out of your exercise routine. Go on 5 minutes of warm-ups for a 30-minute exercise session.
Please note that warm-ups do not have to be heavy-duty tasks. Instead, they could be as simple as a walk or jog on the treadmill, climbing up and down the stairs, and more.
Avoid Overestimation and Overexertion
Many people expect a little too much from their bodies, and this can be damaging. It is important to understand how far your body can go and gradually build endurance until you reach the desired goal. Overestimating your body, endurance, and strength can cause injuries and pain.
Instead, it is recommended that you start small and build up your frame and ability over time. If you’re comfortable with 5 reps of an exercise, start with those 5 reps and work your way to 6,7, and more. The healthy progression helps your body learn better, reduce injuries, and helps you stay healthy.
Learn Proper Techniques
Most people fail to see results or expose themselves to injuries because they don’t approach physical activities the way they should. Learning the proper technique for approaching exercise routines can save you a lot of stress and hassles.
In fact, you stand a chance of getting the desired results within a shorter time when you exercise the right way. You can start by learning more about each exercise, what they do, and how to properly perform them. You can also get a personal trainer to improve your approach to exercise and training.
Eat a Balanced Diet
Physical exertion increases your metabolic rate. With an increased metabolic rate, your body will demand the right combination of nutrients and minerals to replenish what is lost.
Eating a healthy diet can help to replenish the depleted reserve while also improving repairs of worn or injured tissues. As a rule of thumb, people engaged in strenuous physical activities should prioritize protein sources – as they are essential for rebuilding and repairs.
As part of a balanced diet, taking a healthy amount of water daily can also significantly improve your health and immunity. With increased water intake, you can improve blood circulation, oxygen release, and improve repairs of worn-out or damaged tissues in the body. Increased water intake also helps to cushion the tendons and ligaments around the joints, thus minimizing the chances of injuries.
Take Enough Rest
Rest is an important part of physical activities. As pointed out earlier, physical exertion increases the body’s metabolic rate. Resting gives the body enough time to assess what is lost and prioritize repairs and rebuilds. Failing to rest adequately can significantly increase injury deficit and expose you to injuries and slower recovery.
Paying attention to the above tips can improve your health, help prevent injury, and overall boost your performance.