Understanding Tendinitis Risk Factors
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Repetitive Movements: Occupational or sports-related
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Poor Posture: Especially during work or exercise
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Improper Technique: During physical activities
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Age-Related Changes: Decreased tendon elasticity
Prevention Strategies
1. Proper Warm-up
- Dynamic stretching before activities
- Gradual intensity increase
- Target muscle groups specific to your activity
2. Exercise Technique
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Proper Form: Maintain correct posture during activities
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Equipment: Use appropriate gear and tools
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Training Load: Follow the 10% rule for intensity increase
3. Workplace Ergonomics
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Workstation Setup: Maintain neutral joint positions
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Break Intervals: Take regular breaks every 30-60 minutes
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Movement Variation: Alternate between tasks
4. Lifestyle Modifications
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Maintain Healthy Weight: Reduce joint stress
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Stay Hydrated: Support tissue elasticity
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Balanced Nutrition: Include anti-inflammatory foods
Warning Signs
- Early morning stiffness
- Pain during specific movements
- Swelling around joints
- Decreased range of motion
When to Seek Medical Care
Consult an orthopedic specialist if you experience:
- Persistent pain lasting >2 weeks
- Severe limitation in movement
- Signs of inflammation that don't improve
- Pain that affects daily activities