One very common training injury I see and experience is tendonitis. Tendonitis or inflammation of a tendon, is an overuse injury that is most commonly seen in the; shoulder, elbow, knee and hip joints, where the muscle attaches to bone. Causes of tendonitis can be attributed to; poor form, overtraining, not adequatley warming up or just repetitive movements.
I can say that at one point or another throughout my life of working out, I've had elbow, knee and shoulder tendonitis. The good news is that I've always been able to find a solution and get rid of this annoying injury! Below I am going to list some tactics that I've personally used and also a few that have gotten great reviews from colleagues. Here we go....
- Decrease Volume - Before doing anything, it is important to stop or lower the frequency of the movement that is giving you pain.
- Ice - After working out, try taking a piece of ice and massaging the joint for about 5 - 10 minutes.
- Foam Roll Like Crazy - Foam roll the muscles surrounding the joint that is in pain a ton, try 3 times a day at first.
- Try Breaking up the Tissue with a Lacrosse Ball - Don't start off too intense and hurt yourself more, but locate that tight areas of the muscle and grind it out with a lacrosse ball!
- Use PT Strength Bands - These bands are relatively wide and vary in how much they stretch. They're used to wrap around the area that is in pain, temporarily cutting off circulation, once secured, flex and move the joint in various directions. After about 1 to 2 minutes take the band off, allow an influx of blood and healing nutrients to the area!
- Try Homeopathic Topicals - There are a handful of non-steriodal creams and oils that can be massaged into the tendon(s) that is giving you grief (my personal favorite is; Traumeel Cream (dime size) + Wintergreen Oil (2-3 drops)
+ Helichrysum Oil (2-3 drops)).
- Stretch - Stretching in the morning, post workout and night can help elongate the muscles and relieve some tension from the area.
- Locate a Dr. Specializing in Active Muscle Release - This is my "go to" when all else fails! This technique is a life saver and also works very quickly, only took 4 sessions to be pain free. The Dr. works by massage the muscle and the tendons, breaking up the tightness and scar tissue!
Please feel free to comment if you have any questions about the above information! Best of luck!
- Brig Van Etten CSCS -