Avoiding tendonitis—inflammation or irritation of a tendon—requires a smart mix of prevention, body awareness, and recovery strategies. It often affects the shoulder, elbow, wrist, knee, or Achilles tendon, especially in people who perform repetitive movements, lift frequently, or increase activity too quickly.
🛡️ How to Prevent Tendonitis
✅ 1. Warm Up Properly
Before any physical activity, spend 5–10 minutes warming up with light cardio and dynamic stretches.
Increases blood flow and flexibility, reducing tendon strain.
✅ 2. Use Proper Technique
Bad form is a major risk factor.
Whether you’re lifting weights, typing, or swinging a tennis racket, using correct posture and movement mechanics is critical.
Get coaching or ergonomic advice if unsure.
✅ 3. Strengthen Supporting Muscles
Strengthen tendons and surrounding muscles to reduce overload.
Focus on:
Eccentric exercises (e.g., slow lowering of weights)
Balanced training (don’t neglect smaller stabilizing muscles)
Exercises specific to problem areas (e.g., rotator cuff for shoulder, calf for Achilles)
✅ 4. Avoid Overuse and Repetitive Strain
Don’t jump into intense activity too fast.
Follow the 10% rule: increase activity, weight, or intensity by no more than 10% per week.
Take breaks during repetitive tasks (typing, painting, manual labor).
✅ 5. Stretch After Activity
Perform gentle static stretches after exercise to maintain flexibility and reduce tension in tendons.
✅ 6. Listen to Your Body
Don’t push through pain. Early soreness or tightness can be a warning sign.
Treat minor pain with rest, ice, and reduced intensity before it becomes chronic.
✅ 7. Use Ergonomic Tools and Workspaces
For office work:
Keep wrists neutral
Use proper keyboard height
Take micro-breaks every 30–60 minutes
For manual labor:
Use tools that reduce vibration and require less force
Use padded gloves if needed
✅ 8. Stay Hydrated and Eat Well
Tendons rely on collagen and hydration for elasticity.
