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Housecall, our weekly general-interest e-newsletter, keeps you up to date on a wide variety of health topics with timely, reliable, practical information, recipes, blogs, questions and answers with Mayo Clinic experts and more. Our biweekly topic-specific e-newsletters also include blogs, questions and answers with Mayo Clinic experts, and other useful information that will help you manage your health.
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Prevention
By Mayo Clinic staffTo reduce your chance of developing tendinitis, follow these suggestions:
- Ease up. Avoid activities that place excessive stress on your tendons, especially for prolonged periods. If you notice pain during a particular exercise, stop and rest.
- Mix it up. If one exercise or activity causes you a particular, persistent pain, try something else. Cross-training can help you mix up an impact-loading exercise, such as running, with lower impact exercise, such as biking or swimming.
- Improve your technique. If your technique in an activity or exercise is flawed, you could be setting yourself up for problems with your tendons. Consider taking lessons or getting professional instructions when starting a new sport or using exercise equipment.
- Stretch first. Before you exercise, take time to stretch in order to maximize the range of motion of your joints. This can help to minimize repetitive microtrauma on tight tissues. Remember to stretch after exercise too.
- Use proper workplace ergonomics. At your workplace, get a proper ergonomic assessment. Fitting your work space to your body is essential to ensure that no tendons are continually stressed or overloaded.
- Prepare your muscles to play. Strengthening muscles used in your activity or sport can help them better withstand stress and load.
References
- Questions and answers about bursitis and tendinitis. National Institute of Arthritis and Musculoskeletal and Skin Diseases. http://www.niams.nih.gov/Health_Info/Bursitis/default.asp. Accessed Aug. 21, 2009.
- Koutouzis T, et al. Tendinopathy and bursitis. In: Marx JA, et al. Rosen's Emergency Medicine: Concepts and Clinical Practice. 6th ed. Philadelphia, Pa.: Mosby Elsevier; 2006. http://www.mdconsult.com/das/book/body/155931764-3/878758260/1365/357.html#4-u1.0-B0-323-02845-4..50120-7--cesec2_5842. Accessed Aug. 21, 2009.
- Laskowski ER (expert opinion). Mayo Clinic, Rochester, Minn. Sept. 11, 2009.
