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No matter how you spell it…it hurts!
  Are you at risk for tendonitis?  
  Tendonitis...Tendinitis... No matter how you spell it, it hurts!
Tendons connect muscles to bones.  Every time you move your body a tendon is used.  A tendon is a soft white tissue that can be irritated and inflamed.  This is why it hurts.  Tendonitis can occur in various places in your body.  The most common causes of tendonitis are:  Overuse or lots of repetitions, or poor conditioning for the level of activity required to perform a task.

  Do you or someone you know have symptoms like this?  
  1. The inside of elbow or the outside of elbow hurts with gripping or pulling. "Tennis elbow" is often the phrase used with pain on the outside of the elbow. Pain in the inside of the elbow could be "golfer's elbow". You don't need to play golf or tennis to get pain in the elbow.
  2. Young pitchers who over pitch, or after painting your house, or pulling weeds from your garden may be causing shoulder tendonitis. This could be rotator cuff or biceps tendonitis.
  3. Does your knee hurt after walking or running, but maybe not standing, squatting or any other activities? his could be patellar tendonitis.
  Prevention is Key!!  
  1. Warm up before activity or exercises.
  2. Keep muscles conditioned to keep them strong and flexible.
  3. Avoid long repetitions or overuse until you know you are strong enough.

BUT... If you are like me, often you forget to size up the task at hand, forget to pace yourself or stretch.then what can you do?

  Give yourself some R I C E!!  
Yes, this is the acronym for early treatment of tendonitis.
  1. Rest: stop doing the activity that appears to irritate the tendon. You may need to hold off running, or pulling, or throwing, or painting, etc. for a rest period. For a shoulder you may need to rest from lifting you arm away from you side. For the elbow, you might need to avoid gripping with the palm down.
  2. Ice: apply an ice pack to the injured area for 15 to 20 minutes every few hours for the first 24 to 48 hours.
  3. Compress: Wrap with an ace or use a brace that applies pressure to reduce swelling.
  4. Elevate: Try and elevate your body part that is hurting, but placing it above the heart. Swelling can be encouraged to leave the body this way.

If you still are painful in two weeks, after trying the R.I.C.E method, it is time to receive some professional advice or treatment. After reducing inflammation, restoring balance, strength and flexibility will help you prevent the tendonitis from reoccurring.

Owners Karla and
David Gonzales

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