Avoiding a tendon strain can spare you months of recovery and extensive medical costs. Strain injuries happen when you overstretch or tear a tendon, which is the fibrous strips of tissue that attach muscle to bone. You use your tendons daily to move and bend your joints.
Tendon tears can cause neck and back pain or joint pain of any kind. Some tendon tears happen gradually as you overuse specific joints and muscle groups. Others happen suddenly in accidents or while playing fast-paced sports.
Avoiding a tendon strain means avoiding mobility limitations that can last weeks or months. Double board-certified interventional spine and pain specialist Glenn M. Flanagan, MD, helps you rehabilitate the injury to reduce joint pain and restore function at Naples Regenerative Institute in Naples, Florida.
You can reduce your risk of sustaining a tendon injury by following Dr. Flanagan’s helpful tips:
Prepare for exercise
Many tendon strains happen during workouts or sports. Though you might be eager to jump into your favorite physical activity, you should never start vigorous exercise without warming up first. Even though a warm-up can take some time, it is used to prepare every muscle in your body for an imminent workout. A warm-up routine can be a short walk or jog before you start.
Stretching is equally essential and prepares your tendons to withstand exertion. Stretching should also happen after exercise: Move your joints through their full ranges of motion to help them make a full recovery from your workout and prevent injuries.
Know your limits
If you’re physically active, be realistic about your skill level and fitness abilities. Go slowly as you build your workouts and gradually increase their difficulty. If you aim above your skill level, you’re more likely to sustain a tendon strain because you’re not prepared.
Be mindful of your workspace
Tendon injuries don’t only happen during physical activity. For example, your job could leave you susceptible to various tendon injuries.
Overuse injuries are common in certain occupations like painting or desk jobs that involve repetitive movements. Certain occupations affect your posture too, which can lead to tendon injuries in your back or neck.
Overuse injuries can also happen when you engage in certain sports. These include:
- Jumper’s knee
- Tennis elbow
- Golfer’s elbow
- Carpal tunnel syndrome
- Little Leaguers’ shoulder or elbow
Be mindful of your position as you work. It may help to switch positions regularly throughout the day and take breaks. Also, use an ergonomic chair.
Modify your lifestyle
A healthy lifestyle can lower your risk for tendon injuries and many chronic diseases. Dr. Flanagan advises you to adopt a well-balanced diet and get regular exercise, even if it’s just a brisk walk most days of the week. Regular exercise helps you strengthen your muscles so they’re less prone to injuries.
Avoid smoking, find a healthy outlet for stress, and stay hydrated.
Dr. Flanagan can offer helpful tips for lifestyle modification so you can stay healthy and avoid preventable injuries.
Your options for treatment
Tendon injuries aren’t always avoidable. That’s why Naples Regenerative Institute offers several of the most advanced therapies available to help you heal.
Dr. Flanagan treats tendon strains with:
Conservative and nonsurgical treatments are always the first line of care for tendon injuries. You might also benefit from physical therapy to restore your strength after a tendon strain.
Call Naples Regenerative Institute or schedule an appointment on our website for tendon strain treatment today.