If there is one injury that will slow your workout down in a hurry, it is tendonitis. Different types of tendonitis affect various parts of the body and is a condition where the tissue connecting muscle to the bone becomes inflamed. Common causes include …
- a sudden injury, or the
- repetition of a movement over time.
Tendonitis is typically considered to be an overuse injury , so the most common means of treatment includes taking a rest from the activity that aggravated it. Depending on the location of the tendonitis though, this can be challenging.
What can you do to prevent nagging elbow tendonitis? Here are a few points to help you avoid injuring yourself …
1. Switch Up Your Exercises Regularly. The first step you can take is simple. You will want to switch up your exercises often. While you may not do a new activity every workout, every four to five weeks make a move to a different type of training. The reason being this helps to change your movement pattern and often that can be enough to prevent wear and tear on the tendons, which is usually what leads to tendonitis.
There are so many exercises you can choose from, so there is no reason to always gravitate to the same ones over and over again. Changing your workout pattern can also help to reduce progress plateaus, which often come on when your body adapts to a specific model of movement over time.
2. Be Extra Cautious With Volume. Next, consider adjusting your volume. Often the tipping point for sending someone down a path to inflated tendons is doing too much overall volume in your workout routine.
This is especially the case when you are adding more volume to your workout. If you usually do three sets per exercise for example and then suddenly decide to up your routine to five sets, this jump may be what triggers inflammation.
Add volume slowly. Try one higher volume workout and for the next one, take the amount down to a lower level. Remember volume is a function of sets and reps, so watch both of those accordingly.
3. Ice At The First Sign Of Pain. Finally, if you do start to notice any pain, make sure you back off and ice the area immediately. The first stage of tendonitis is infection, so if there is tenderness at one specific point in the tendon, this can indicate tendonitis.
Treatment will always be to relieve the pain and reduce the inflammation so it will be necessary to …
- rest the joint,
- apply cold and hot packs. Cold packs are usually best for injuries that occurred in the last 48 hours. After this time, hot packs may be more beneficial.
- take an over-the-counter analgesic to help reduce the main.
Not resting can lead to complications.