Ways to prevent tendonitis

S

SFTraining

0
Hey Guys,

I've noticed this over the last few weeks, and I was wondering if it's true.. I've had tendonitis in my wrists/elbows before, when I played hockey, and I was never really told what causes it, whether it be a lack of stretching, or just overall beatings of my tendons without rest...

Anyway, I've been training, and fairly hard if I say so myself lately. I'm under some deadlines, and I'm trying to maximize everything I do for conditioning and a little bit of bulking... I stretch before workouts and after workouts, and usually once more during the day.. The problem I'm having, is after the work out, about a half hour, or more later, my knee becomes sore, and sort of tight. It stays this way, until my next session, and then it's fine, until I am resting.. The pain goes away a bit with some additional stretching, but comes back..


What gives?? I'm not exactly close to a sports medicine doctor, or a decent doctor for that matter (deployed to Iraq)...

Any tips?? Should I rest more between run/cardio sessions?? Are there any exercise techniques that will help with retaining flexibility/limberness??

TIA



JT
 
what type of pain and where abouts?

When conditioning the quads and hammys ensure the ration is 3-2 respectively. Dont do any of those dodgy leg extensions with weight, they put enourmous amounts of stress on your knees.

Analyse your running techinque or get someone else to, and try and wear comfortable running shoes if possible. DO you have flat feet?
 
It's good that you mentioned it; after wearing combat boots for 9 years, I have developed some rather flat feet... I wear arm supports, but they don't seem to make much of a difference. Besides, medical doesn't cover Orthodics to correct it, so I don't know if I've managed to just deal with it or what..

I'm planning on getting newer shoes, as soon as the supply hops get better over here, but is Tendonitis caused by over working the tendons, or is it just a regular inflamation of the tendons from stressing them??

I haven't done a ridiculous amount of conditioning, mostly running, eliptical with moderate to high resistence, and some calisthenics like jumping jacks, leg extensions, and squats (without weight). The pain is sort of in the very middle of my knee with a little pain on the lower/outer part of the joint...

I remember when I had tendonitis in my wrists/elbows, after a good stretching, the pain went away, but came back, I guess that's why I sort of figured this was similar to that...

Are there any other ways to prevent this type of thing from re-occurring??

Thanks for the info!!


JT
 
Yeah tendo is cause by overworking the muscles which causes inflammation of the tendon. That why you see it in tennis players (tennis elbow) and cricket players. All they can do is rest it then work on eccentric strengthning.

Not sure what your knee problem is, probably something that is putting extra stress on you knees such as flat feet, bad posture etc. Be very carefull with your leg extensions and make sure your squats dont go past 90 degrees.
 
SF,

I read that some people are more prone to tendinitis than others - it certainly seems that I am. I have had tennis elbow in both elbows over the last 5 years and again in my right elbow a few months ago that only recently went away. Now, I am dealing with shoulder tendinitis. The only cure that I have found, as Matt said, is to lay off it. Easier said than done, though.
 
This makes sense the more I think about it... What's strange is that the pain went away for the most part, after I started using the eliptical and doing extensive stretching, so realistically, the pain could have just been me beating on myself again (it's been a while)...

Are there any other tips, since I don't really have access to heat, to help with the soreness?? I use creatine and protein supplements per directions, and it helps with some, but I don't have ready access to a bath or a good quantity of hot water...

TIA


JT
 
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