Possible Rehabilitation Exercises for Tendonitis
Key Takeaways:
- Tendonitis is the inflammation of a tendon due to repetitive strain or overuse.
- Rehabilitation exercises help reduce pain, improve mobility, and strengthen the affected area.
- Stretching, strengthening, and low-impact movements play a crucial role in recovery.
- Gradual progression and consistency are key to effective rehabilitation.
What is Tendonitis and How Can Rehabilitation Exercises Help?
Question: What are the best rehabilitation exercises for tendonitis?
Answer: The best rehabilitation exercises for tendonitis include gentle stretching, eccentric strengthening exercises, and low-impact movements that help restore function while minimizing strain on the affected tendon.
Tendonitis is a common condition caused by repetitive motion, excessive strain, or sudden injury to a tendon. It often affects areas like the shoulders, elbows, wrists, knees, and Achilles tendon. Rehabilitation exercises are an essential part of the healing process, helping to relieve pain, restore flexibility, and prevent further injuries.
1. Stretching Exercises
Stretching helps maintain flexibility and reduces stiffness in the affected tendon. Start with gentle stretches and increase intensity gradually.
- Wrist Flexor Stretch (For Wrist Tendonitis): Extend one arm straight with the palm facing up. Use the other hand to gently pull back the fingers until a stretch is felt in the forearm. Hold for 20–30 seconds and repeat 3 times.
- Quadriceps Stretch (For Knee Tendonitis): Stand on one leg and pull the opposite foot toward your glutes. Hold for 30 seconds and switch legs.
- Achilles Tendon Stretch (For Achilles Tendonitis): Stand facing a wall with one foot forward and the other extended back. Lean forward slightly until a stretch is felt in the back leg. Hold for 30 seconds and repeat on the other leg.
2. Strengthening Exercises
Strengthening the muscles around the affected tendon helps distribute stress more evenly, reducing strain and promoting healing.
- Eccentric Wrist Extension (For Tennis Elbow): Hold a light dumbbell with your palm facing down. Slowly lower the weight over 3–5 seconds, then return to the start position. Repeat 10 times.
- Straight Leg Raise (For Knee Tendonitis): Sit or lie down with one leg extended. Slowly raise it a few inches and hold for a few seconds before lowering. Perform 10 repetitions on each leg.
- Calf Raises (For Achilles Tendonitis): Stand on a step with your heels hanging off. Raise your heels slowly, then lower them below the step. Do 15 repetitions.
3. Low-Impact Movements
Low-impact exercises help maintain mobility without excessive stress on the affected tendon.
- Swimming or Water Therapy: Reduces impact while maintaining movement and strength.
- Cycling: A low-impact way to keep the joints and tendons moving without excessive strain.
- Resistance Band Exercises: Controlled resistance helps strengthen tendons without sudden force.
4. Recovery and Prevention Tips
- Rest and Ice: Allow the tendon time to heal and reduce inflammation.
- Gradual Progression: Avoid overloading the tendon too quickly.
- Proper Footwear and Equipment: Using supportive shoes and ergonomic tools can prevent excess strain.
- Listen to Your Body: Stop exercises if pain increases.
Conclusion
Rehabilitation exercises for tendonitis are important in managing pain and promoting recovery. A combination of stretching, strengthening, and low-impact movements can help restore function and prevent future issues. Always consult with a physical therapist to tailor exercises to your specific condition.
Get Expert & Professional Help Today!
In-home physical therapy provides a valuable service for patients dealing with a variety of conditions, offering both convenience and customized care. Whether you’re managing tendonitis, recovering from surgery, or working to improve mobility, in-home PT allows you to heal and regain independence without leaving the comfort of your home. If you’re in need of physical therapy and looking for a more personalized approach, consider the benefits of in-home services.
Steven Cheung, DPT
Steven is the founder and lead physical therapist at SYNAPTIC Rehabilitation. He earned a BS in Exercise Science Applied Kinesiology from Rutgers University in New Brunswick, NJ and his Doctorate degree from American International College in Springfield, MA. Steven specializes in movement disorders such as Parkinson’s disease and many other neurological disorders. Outside of practicing physical therapy Steven enjoys time with his wife, running, and staying active.