When you're committed to fitness, whether you're lifting heavy weights, running long distances, or simply working to stay in shape, it's crucial to protect your body from injury. One common issue that can run into is tendonitis. But what exactly is tendonitis, and how can you avoid it? Let’s dive in.
What is Tendonitis?
Tendonitis is the inflammation or irritation of a tendon, the thick fibrous cords that attach muscle to bone. It often occurs due to overuse or repetitive motion, especially in areas such as the shoulders, elbows, wrists, knees, or ankles. Athletes, weightlifters, and fitness enthusiasts are especially prone to tendonitis, but anyone can be at risk if they push their body too hard without proper care.
Common forms of tendonitis include:
- Tennis elbow (lateral epicondylitis)
- Golfer’s elbow (medial epicondylitis)
- Jumper’s knee (patellar tendonitis)
- Achilles tendonitis
Causes of Tendonitis in Fitness
- Overuse: Repeating a lift or action too often, whether it's running, lifting, or sprinting, or whatever can cause microtears in the tendons.
- Poor Form: Improper technique, especially with weightlifting or high-intensity training, can put undue stress on tendons.
- Sudden Increases in Activity: Jumping into a new workout routine too fast without working up to it really stresses your tendons.
- Lack of Rest: You need to make sure that your recovery is on point. Not allowing your body time to heal can lead to chronic issues like tendonitis.
- Inadequate Warm-Up: Skipping your warmup can pretty quickly lead to injury. Make sure to fit in either a light active or passive stretch to get the blood flowing. You don't redline a car the moment you turn it on, right?
How to Avoid Tendonitis
-
Gradually Increase Intensity
One of the best ways to avoid tendonitis is to take your time in your workouts. If you’re lifting, increase the weight or reps overtime. If you’re running, don’t suddenly double your mileage. This allows your tendons time to adapt to new demands.
-
Focus on Form
Poor form can lead to more stress on your tendons. Take the time to learn the proper technique for exercises, whether it’s from a personal trainer, an online tutorial, or a class. Our coaches have plenty of experience with improving client's form (slightly shameless plug).
In particular, exercises like squats, deadlifts, and bench presses require proper alignment to avoid strain on tendons.
-
Incorporate Rest and Recovery
Listen to your body! Tendons take longer to heal than muscles. Incorporate rest days from time to time and make use of active recovery methods such as stretching, foam rolling, and light mobility exercises.
-
Warm Up and Stretch
A dynamic warm-up can prepare your muscles and tendons for the workout ahead. Spend a few minutes doing light movements at a lower intensity (e.g., bodyweight squats, lunges, or light jogging). Afterward, cool down with stretches to maintain flexibility and reduce tension on your tendons.
-
Strengthen Supporting Muscles
Strong supporting muscles take pressure off your smaller tendons. Engage in exercises that strengthen the smaller stabilizing muscles around your joints, like your rotator cuffs or the muscles around your knees and ankles. This can help prevent tendonitis in those areas by ensuring that every tendon does what it is supposed to do.
-
Cross-Train
Avoid repetitive strain by switching up your workout. Cross-training allows you to work different muscle groups and tendons, giving overused areas a chance to rest.
-
Use Proper Footwear
For runners, appropriate footwear is key. Wearing worn-out or unsupportive shoes can lead to poor alignment and extra stress on the Achilles tendon or knees, increasing the risk of tendonitis. Replace your shoes regularly and ensure they’re right for your foot type and activity.
What to Do if You Suspect Tendonitis
If you suspect that you’re developing tendonitis, the first step is to rest the affected area and reduce inflammation with ice. Over-the-counter anti-inflammatory medication can also help. If the pain persists, consult a healthcare professional, such as a physical therapist, who can help you recover with specific exercises and techniques.
Conclusion
Tendonitis can be a frustrating setback, but it’s often avoidable with the right approach. By focusing on proper technique, listening to your body, and incorporating recovery into your routine, you can reduce the risk of tendon injuries and keep progressing toward your fitness goals. Prevention is key, so stay mindful and take care of your tendons!