Simple Stretches to Relieve Tendonitis Pain

| October 20, 2015 | Reply

by HealthGains Team

Tendonitis is a very painful condition that can impact your mobility. Inflammation of the tendons makes it difficult to straighten or bend joints in the elbows, knees, and wrists and this inflammation can be serious enough to impact your ability to perform basic daily tasks. There are several stretches you can try to relieve the pain and improve your range of motion.

1. Prayer Stretch

This stretch eases the pain in tendons connecting to your elbow. Start with your palms together as if in prayer with your fingers just below your chin. With your palms together, lower your arms as far as you ca without pain and without separating the palms. Hold the stretch for 10-15 seconds then relax and repeat.

prayer stretch2. Calf Stretch

If you have painful tendonitis of the ankles and stiff calves, a calf stretch can help restore flexibility while relieving pain. Begin standing facing the wall with both hands on the wall. Step back with your left foot, keeping your heel flat, then bend forward with the right leg until you feel the stretch in your calf muscle. Hold for 15 seconds then repeat with your left leg.

3. Forearm Stretch

Wrist tendonitis can weaken your hands and make it hard to maintain a grip. This forearm stretch relieves wrist pain and improves flexibility and range of motion. Begin by standing with your left arm straight out in front of you with your palm toward the floor. Grab the fingers with your right hand and slowly pull them back until you feel the muscles stretching in your forearm. Hold for 15 seconds then repeat with your right arm.

4. Thumb Stretch

You can also relieve tendonitis in the wrist with a simple thumb stretch. Start by making a thumb’s-up with your left hand then use your right hand to slowly press the base of your left thumb forward without pulling backward on the tip of your thumb.

5. wrist extension

Relieve weakness in your wrist and improve mobility with a basic wrist extension stretch. Place your forearm on a rolled-up towel at the end of a table so your hand hangs off the edge, palm down. Without moving your forearm, move your hand upward until you feel the stretch then return to the starting position. Repeat again with your elbow bent at your side and your palm facing upward.

If stretches don’t help to relieve your pain or mobility, it may be time to consider alternative treatment options. One effective therapy for tendonitis of the knees, elbows, wrists, or ankles is PRP therapy, which involves injecting platelet rich plasma from your own blood into the site of the inflammation to trigger your body’s natural healing response. You can learn more about how PRP therapy works by clicking here.

Author Bio: Headquartered in Miami, FL, HealthGains is an age management practice led by Richard Gaines MD. Using the latest in scientific breakthroughs, HealthGains has been able to help countless men and women revitalize and get more out of life using hormone optimization, sexual wellness treatments, weight loss programs and more.

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