Tendonitis is a painful condition. If you are experiencing it, you already know. Overuse of muscles puts abnormal pressure on the tendons causing the condition. It is, however, possible to relieve the symptoms with specific exercises under the guidance of a physiotherapist. The exercises focus on reducing pain and inflammation and restoring your normal lifestyle.
The condition can affect any part of the body. However, it is most common in the wrist, and Achilles Tendon. So, here are some highly effective exercises that help treat tendonitis in elbows and Achilles.
Exercises for Wrist Tendonitis
Wrist tendinopathy occurs due to repetitive use of the wrist tendons. Activities like bowling, catching, typing and sewing can cause this condition. These exercises are easy to perform and help restore the normal movement of your wrist.
- Wrist stretch
- Use your right hand to bend the opposite wrist down.
- Apply gentle yet firm pressure on the back of your hand.
- Hold the position for 15 seconds.
- Repeat the same with the other hand.
- Perform three sets in each hand.
- Wrist extension stretch
- Keep your hand on a table with straight elbows.
- The fingers should be flat on the table.
- Lean your body forward as much as you can.
- Hold the position for 15 seconds.
- Repeat thrice.
- Forearm pronation and supination
- Bend your elbows at ninety degrees.
- Turn the palm upward.
- Hold the position for a few seconds.
- Turn the palm slowly downward.
- Hold the position for a few seconds.
- Repeat 10 times.
- Wrist extension
- Hold a hammer handle in your palm and keep it facing downward.
- Bend your wrist in the upward direction slowly.
- Return to the original position.
- Repeat the steps 10 times.
- You can increase the weight of the object as you get more familiar with the exercise.
- Grip strengthening
- Hold a rubber ball with the affected hand.
- Squeeze the ball and hold for a few seconds.
- Do this exercise 10 times.
Besides the above-mentioned exercises, you can also apply an ice pack to the injured area for half an hour every four hours. A physiotherapist can review your symptoms and guide you through exercises specific to your condition.
Exercises for Achilles Tendonitis
Achilles Tendonitis occurs due to inflammation of the Achilles Tendon which connects your calf muscles and heel bone. Specific physical exercises can treat the problem and help you recover efficiently.
- Soleus stretch
- Stand straight with your face towards a wall.
- Keep the affected leg in the back.
- Slightly bend the knee of that leg keeping the heel on the ground.
- Push your body weight towards the wall until you feel a stretch in the lower portion of your calf.
- Hold the position for 30 seconds.
- Repeat five times twice a day.
- Gastrocnemius heel raise
- Stand straight with your hands on a table and feet shoulder-width apart.
- Lift your heels up in the air using your first and second toes and keeping your knees straight.
- Pull the healthy foot off the ground while lowering the hurting heel back on the ground.
- Repeat 15 times.
- Gastrocnemius stretch
- Stand straight with your hands on a table and feet hip-width apart.
- Keep the hurting leg at the back with straight knees and heels on the ground.
- Lean towards the wall till you feel a moderate stretch in the back leg’s calf muscles.
- Hold the position for 30 seconds.
- Repeat the exercise five times.
- Strenuous physical activities tighten calf muscles and put a strain on the Achilles Tendon. The above-mentioned exercises help restore flexibility in the calf muscles and reduce pain.
Wrapping Up
Tendons are located throughout the body. Achilles and wrist tendonitis are the most common. Physiotherapy exercises make it possible to recover from any form of tendonitis without the use of pain meds or surgeries. It is, however, recommended to consult with a physiotherapist before performing the exercises.
