Tendinitis is defined as inflammation or irritation of a tendon. A tendon is what attaches muscle to bone. Tendinitis is caused by the repetition of a particular movement over time. Can anyone say “drop spins?” Needless to say guardlings, this is something we need to look out for. If you don’t get help, it will get worse. We want everyone spinning healthy!
- Pain often described as a dull ache, especially when moving the affected limb or joint
- Mild swelling
If you have these symptoms, it might be time to break out the KT tape and braces. Mild tendinitis can be managed on your own. If your signs persist and interfere with day-to-day activities for more than a few days – you need a doctor.
If you have a mild case, all you need is rest, ice, and over-the counter pain relievers. The most complicated part of that equation is rest. Yes, stop spinning for twenty minutes. You cannot ice your wrist while spinning, I don’t care how much tape you use.
The best at home remedy is RICE
- REST: rest the part that is hurting. If you really can’t put down that rifle, but your right hand is killing you… try left spins on rifle and maybe spin a straw on right. PROLONGED INACTIVITY CAN CAUSE STIFFNESS IN YOUR JOINTS. So, don’t do too much, but don’t do nothing.
- ICE: ice the area for up to 20 minutes several times a day. You can find time to do this throughout the day. Think of time where you’re not spinning (eating, homework, and family time, right?) and just pop and ice pack on. This helps!
- COMPRESSION: Mayo Clinic recommends wraps and compressive elastic bandages. Compression is to reduce swelling so you can still have a full range of motion in your injured joint. Word of warning: NO SWELLING DOESN’T MEAN YOUR PROBLEM IS GONE! Continue to rest and ice!
- ELEVATION: elevate your injured joint above your heart to reduce swelling. This will be easier in joints on your limbs.
The Mayo Clinic mentions that specific exercises designed to stretch and strengthen the affected muscle-tendon unit might help alleviate the symptoms and treat chronic tendon inflammation. They specifically mention eccentric strengthening. That link will take you to a Wikipedia article which has more information. If your doctor says you have tendinitis, ask about eccentric training!
Reduce your chances of even getting tendinitis!
- EASE UP: if you’re in pain, take a break!
- MIX IT UP: try to work on a lot of different things (including dance! We like pretty feet!)
- STRETCH: Light stretching before exercise, more stretching after! The best time to stretch is AFTER your workout!
Why Does This Matter?
Why see a doctor? Tendinitis can increase your risk for something worse – tendon rupture. Tendon rupture requires surgery, which is not only expensive, but will definitely keep you off the field for a few weeks. Catch these things before they become problems!
I’m a military brat – I know the allure of just powering through it. DON’T POWER THROUGH IT.
The sisters of FLOC want you to have fun, but take care of yourself! We want you spinning for a long time – maybe even becoming an instructor! Thank you Mayo Clinic for top notch information!
Written by Claire Delaney