Having a sore ankle or an aching shoulder just after the gym session? It can be more than just a regular muscle pain post workout. Often heavy exercises in the gym, sports activities or physically strenuous work can put a strain on the tendon, which is a dense tissue that connects the muscle to its adjacent bone. The inflammation of tendon is known as Tendonitis.

Symptoms of tendonitis

Tendonitis is characterized by inflammation of the tendon in the affected region. Symptoms include –

  • Pain in the affected joint
  • Difficulty in moving the joint
  • Swelling or lump in the area adjacent to the joint
  • Stiffness around the area due to swelling
  • A crackling sensation in the joint when an attempt is made to rotate the joint

Common activities which can lead to tendonitis:

Being sporty is one thing, but performing unguided workouts or indulging in sports without appraising yourself of the proper techniques & safety measures can invariably cause pressure build-up inside the tendon. This undue tension gets accrued inside the tendon resulting in inflammation or minor tears. In severe situations, extreme stretch can cause rupture of the tendon. Mostly, people who work jobs that demand arduous labour or sportspersons have to deal with tendonitis on multiple occasions. These people require special care during their work or during sports along with the information pertaining to workplace safety to prevent extreme damage to tendons. Generally, activities/sports such as Gardening, Carpentry, Strength training, Swimming, Tennis, Golf, Skiing etc can lead to tendonitis.

Treatment for Tendonitis

Visit a physician immediately to get a treatment plan for abating the inflammation. Consume painkillers as per the advice of the doctor. Apply cold ice packs in the affected area to soothe the pain. Take an ample amount of rest. Avoid ingestion of alcohol during the course of the treatment. Once the inflammation subsides, rehabilitation therapy can help you resume your normal daily routine. But be cautious and take baby steps so that you can recuperate completely. Avoid indulging in heavy workouts and other impactful activities to prevent relapse or further damage.

Precautionary measures

  • Perform warm-up exercises before lifting heavy weights.
  • Take help of the gym trainer or your sports trainer to guide you through the proper techniques to prevent injury.
  • Avoid doing repetitive exercises to give your strained muscles a breather.
  • Wear sports shoes that are comfortable & cushion your feet effectively.
  • Maintain good body posture to prevent damage if your work requires lifting heavy objects.

Tendon gets less elastic and more prone to damage with aging, so a little more caution for the elderly would definitely help.

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