Tendons are the thick fibers that ensure the joints between bones and muscles. The inflammation of tendons is called tendonitis. Here the outer portion of the tendons causes pain and irritation. Tendonitis can arise anywhere in the body, but wrists, elbows, feet, knees, and heels are most inclined to it due to the movement. The symptoms of tendonitis are often responded to the pain while moving around the place. There can be a tinge of sensitivity and swelling around the wound. 

But with severe tendonitis, the patient might need surgeries to restore the tendon fibers. Several jobs and sports like golf, basketball, tennis, football can lead to tendonitis if they are not cautious enough. With age, the tendons get more sensitive, which can easily lead to tendonitis. Hip tendonitis is pretty typical among them. There can be unbearable damage like tendon rupture without proper care and rest.

With appropriate exercise and rest, tendonitis can heal pretty fast. But if the pain is too much for you to endure, you can try to reach out to an orthopedic clinic in Montreal. They will guide you and even place you on some medication to ease the discomfort. Here we include some strengthening exercises that will help treat tendonitis.

  1. Quadricep stretch

This is done to treat patellar tendonitis. This will reduce the tenderness around your kneecap and lessen the swelling process.

  • Stand with a support wall and with one leg.
  • Take the other leg as far as possible and stretch it.
  • Hold the position for 30 seconds to 1 minute. Then do the same with your other leg.
  1. Wrist extension  

This exercise is done to solve the issues in wrist tendons. You can use dumbbells or any hard and long and low weight material to take a grip on.

  • Stretch your hands with palms being flat.
  • Hold the weight or dumbbell in your hand and angle the wrist upwards slowly.
  • The movement will stretch on both sides of your hand.
  • Do this 15 times at one set. And continue to extend the number of sets.
  1. Golf ball roll

This exercise is done to treat the feet tendonitis. You can even do this workout before a long walk or hike as this helps to relax the feel muscles. The golf ball roll exercise also helps to ease the discomfort.

  • You have to sit on a chair with your feet flat on the floor.
  • Then take golf or any hardball next to your feet.
  • Then place one foot on the ball and press the ball as hard as you can. But don’t make it too uncomfortable otherwise, the pain might worsen.
  • Then roll the ball with your feet for at least 2 minutes. 
  • Then with the other foot.
  • If you have any swelling, use a frozen can to ease that swelling. 
  1. Achilles stretch

This is done to ease the pain of the Achilles tendons, which connect the heel and the calf muscles. It helps to relieve the pain in the legs, ankles, and feet.

  • Extend and rest your arms flat against the wall.
  • Move one foot back while keeping the other leg straight.
  • Then bend the other leg and touch the ground with both feet.
  • Hold on for 30 seconds, and then do this with the other leg as well.


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