Tendonitis and Overuse Injuries

By Daniel Sauer

Tendonitis is an inflammation or irritation of a tendon, a thick cord that attaches bone to muscle. Tendonitis is most often caused by repetitive, minor impact on the affected area, or from a sudden more serious injury.

There are many activities/movements that can cause tendinitis, such as:

• Gardening
• Painting
• Scrubbing
• Tennis
• Golf
• Throwing
• Beginning exercise too quickly and over-loading your muscles

Other risk factors for tendonitis include:

• Incorrect posture at work or home or poor conditioning before exercise or playing sports.
• An abnormal or poorly placed bone or joint that stresses soft-tissue structures.
• Stresses from other conditions, such as rheumatoid arthritis, gout, psoriatic arthritis, thyroid disorders, or unusual medication reactions.
• Overuse or doing too much too soon when the tendons aren’t used to making a movement or doing the task taken on.

Tendinitis can occur in almost any area of the body where a tendon connects a bone to a muscle. The most common types are:

• Achilles tendonitis: The Achilles tendon is a thick band of tissue attaching the heel to the calf muscle. This tendon, which helps a person walk, run, and jump, endures a great deal of stress.
• Jumper’s Knee (Patellar Tendonitis): This is when the patellar tendon, situate just below the knee cap, becomes inflamed. This causes discomfort at the bottom of the knee and is very common in runners and people that frequently jump in their sport and activities.
  

• Tennis Elbow (Lateral Epicondylitis): Lateral epicondylitis causes pain when a person bends their wrist outwards. This pain may radiate down the forearm towards the elbow.
• Golfers Elbow (Medial Epicondylitis): Medial epicondylitis causes pain when bending the wrist towards the inside. The pain is more acute when trying to lift against a force. This pain is usually below the elbow on the top of the forearm. 
• De Quervain’s Stenosing Tenosynovitis: This form of tendinitis happens when the sheath surrounding the tendons between the thumb and wrist becomes inflamed. The tendon sheath thickens and swells, making it painful to move the thumb.

Common Symptoms of Tendonitis or Other Overuse injuries

• tenderness or pain in the affected muscle or joint
• a throbbing or pulsating sensation in the affected area
• tingling in the limb
• temporary loss of sensation
• loss of strength
• reduced range of motion as a result of pain/discomfort

Rehabilitating and Preventing a tendonitis or overuse injury:

• Warming up before exercising
• building up an activity’s intensity gradually
• using proper form when exercising
• ensuring shoes and gear fit appropriately
• stopping if a movement causes pain
• strengthening the surrounding muscles, which can reduce the strain on tendons
• avoiding repetitive activities where possible
• Resting from exercise and using the affected muscle
• Strengthening the muscle structures around the area of pain takes the stress off the inflamed tendon
• Gradually pacing yourself to not overload too quickly

If you feel you have any symptoms of a possible tendonitis, pain, or limited range of motion, Contact us and we will help you rehabilitate your injury and return to your exercise safely, and better equipped to prevent further injury!