Tendinitis can occur anywhere your muscle connects to bone but is most common in the wrist, elbow, shoulder, hip, knee and heel. Fast identification and treatment of tendinitis is important to ensure you can continue with your daily activities.
Here are some home remedies you can do to address your tendinitis:
Hip Tendinitis Treatment:
Rest from aggravating activities.
Apply the RICE principle - rest, ice, compression, elevation.
Gentle stretching of the affected muscle - provided this is not painful.
Trigger point massage.
Gentle strengthening exercises for the associated muscle once pain-free.
Eccentric strengthening is particularly important for tendon rehabilitation.
Determine what may have caused the injury and correct any problems (i.e. over-training, muscle imbalances etc).
Leg Tendinitis Treatment:
Treatment for tendinitis leg pain usually includes rest to avoid aggravating the tendon, using ice packs and keeping your leg elevated to relieve swelling, and the use of elastic bandages to reduce tenderness by limiting the pull of the tendon against the bone.
Performing a calf stretch by bracing yourself against a wall with your hands and moving one foot toward the wall. Keep your back heel on the floor and bend your front knee until you feel a stretch in the calf of your back leg. Perform a stork stretch by standing with the foot of your injured leg on a chair behind you, with your knee pointed downward. Shift your hips forward without leaning forward, feeling a stretch in your thigh muscles.
To strengthen the muscles around your knee, perform a hip squat by bracing yourself against a wall and lifting your uninjured leg. Bend your injured knee as far as is comfortable, using your body weight to strengthen the muscle. Pause briefly and slowly return to a standing position. Perform a mini-squat by standing against a wall with your legs 1 to 2 feet in front of you. Slide your back down the wall, bending your knees no more than 90 degrees. Hold the position for two breaths, then return to a standing position.
Prevent tendinitis by stretching thoroughly and warming up before engaging in any physical activity. Use weights or resistance bands to build strength in the muscles surrounding the affected joint. Begin new exercise programs slowly, increasing duration and adding weight at a pace that does not overtax your joint, muscles or tendons. And take a break from sitting and repetitive tasks to stretch, keeping your tendons and muscles warm and flexible.
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