Painful and disabling, tendonitis is difficult to cure. The best weapon to overcome it remains prevention. We tell you everything you need to know.
What causes tendinitis, this inflammation of the tendons?
Tendonitis often affects the casual sportsmen and women which increase the duration and intensity of training sessions: for tennis players or golfers, this will be the elbow tendonitis (tennis elbow or golf elbow); in runners or cyclists, tendinitis of the hip or knee.
Of the gestures, repeated and unusualcan also be involved: painting a ceiling (shoulder), gardening (elbow), work on computer and use a mouse (elbow) play the guitar (thumb)…
Tendinitis: daily prevention advice
Here are some tips to apply on a daily basis to prevent the onset of tendinitis:
- Drink water throughout the day: “this is essential because it limits the risks of dehydration » ;
- Also take care of your oral hygiene because the teeth are connected to the nervous system and tendons and certain infections can cause tendonitis.
If tendonitis results from repetitive use of a computer mouse, care must be taken to maintain a good posture at workback straight and feet flat, and possibly use an ergonomic armrest to relieve the wrist when working in front of a computer.
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How to prevent tendonitis in athletes?
Preventing tendonitis in athletes is done in several ways:
- By taking care of yourself: fatigue is a factor aggravating the risk of tendinitis. It is better to avoid sustained effort at the end of the day, especially if it has been busy;
- By warming up for at least 10 minutes : “You need to stretch the joint that will be used and massage it with an appropriate product to soften the tendon,” advises Dr. Wulwik;
- While drinking : a dehydrated tendon is necessarily more fragile. You must therefore drink plenty of water, in any case before exercise, and possibly during the activity.
- By choosing suitable equipment: in tennis, for example, nothing is more traumatic than a racket whose handle diameter is not suitable, the strings are too tight or the balls are too hard. Also choose shoes adapted to your practice, especially for running;
- By adapting the intensity of the effort which must be progressive and allow for break times;
- By taking lessons: “poor technique can be aggressive for the tendons, particularly at golf. The ideal is therefore to learn the right gestures.”
In video: What advice to avoid tendinitis?
Treatment: how to treat and relieve tendonitis?
Dr. Wulwik is affirmative.
Remedies to relieve pain
We can relieve tendonitis with ice creama anti-inflammatory cream (for example: Saint-Bernard balm, Merck Family Medication Laboratories, containing a salicylate (aspirin), camphor and menthol) or poultices (for example: poultices with green clay, Argiletz, with anti-inflammatory properties).
Immobilization by restraint is sometimes recommended. “Some cases require rehabilitation,” specifies the specialist.
Sometimes, non-steroidal anti-inflammatory drugs (NSAIDs)or even general cortisone for a short period of time, will be prescribed. If that doesn’t work, “we can offer two or three cortisone infiltrations ».
Sources
Interview with Dr. Arthur Wulwik, rheumatologist.