The stretches to relieve the pain of tendinitis should be made regularly, not being necessary to exercise too much force, so as not to worsen the problem, but if during the elongation arise sharp pain or tingling sensation is recommended to consult a physical therapist or an orthopedist.
This stretching helps relieve the inflammation of the tendon, thus decreasing the localized pain, burning sensation, lack of muscle strength or swelling common in tendonitis.
Stretching for the arms
For those who have tendonitis in the hand, wrist or elbow, some of the stretches indicated to relieve pain and stiffness caused by tendonitis are:
Start by stretching the arm forward, parallel to the ground, and with the palm of the hand to the outside and turn the arm so that the hand faces downwards. Then to do the stretching with the other hand must pull the fingers back, not forgetting the thumb, so as to feel the inner part of the arm to lengthen.
Another way to accomplish this stretching is with the arm stretched forward and with the palm of the hand to the outside, but this time with the hand pointing upwards.
This stretch should be done for 30 seconds and can be repeated 2 to 3 times per day.
Extend your arm to the front, to stay with the palm of the hand facing inside and with the hand facing down. Then to do the stretching should pull with the other hand fingers down and inside, so as to stretch and lengthen the portion of the external arm.
Standing, place your arms behind your back, turn the palms of your hands out and cross your fingers. Then, do the stretching extending and lengthening the elbows (as far as you can) for 30 seconds followed.
Standing, with your arms stretched to the front, turn the palms of your hands out and cross your fingers of both hands. Then extend and straighten the arms and elbows, leaving stretch for 30 seconds.
Some of these stretches are also beneficial for those who suffer with tendonitis in the shoulder, especially the stretches 3 and 4 that extend to this region.
Stretches for the Hips and Knees
For those who have tendonitis in the hip or in the knees, some stretching as indicated to facilitate movement and alleviate pain and stiffness, include:
In the foot, spread the feet so that they are aligned with your shoulders and then stretch them by bending the body forward so as to touch with the hands on the floor, always keeping the knees straight.
In the foot, spread the feet so that they are aligned with your shoulders and then to do the stretch, bend the body forward with the knees straight bend your body to the left side, so as to be able to grab the left foot.
Again standing, place the feet so that they are aligned with your shoulders and then to stretch, bend the body forward and keeping the knees straight bend your body to the right, of way to grab hold of the right foot.
When you do the Stretching
These stretches should be done early in the morning or before and after physical activity, improving muscle flexibility and decrease stiffness, while also helping to mitigate the pain.
The tendinitis can arise in different regions of the body, but are most common on the hands, ankle, shoulder, hip, wrist, elbow or knees. To treat and cure a tendinitis, you may need to take medicines anti-inflammatory drugs and painkillers, being also indicated the attainment of physical therapy and stretching regular in the house, which relieves pain and stiffness natural tendonitis.
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