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Family Foot & Ankle

Tips on Avoiding Tendonitis

Aching tendons can put a damper on just about anything, even holiday festivities. Sure, there are plenty of family-friendly seasonal activities you can enjoy without putting more stress on swollen tissues—with over a million lights and laser displays, the drive-through Holiday Lights on the Hill at Pyramid Hill Sculpture Park in Hamilton is always an area favorite. But you can’t spend all of December in your car.

Tendonitis is an overuse injury caused by repetitive stress on tendons, usually from athletic activities. It’s especially common among middle-aged “weekend warriors,” men and women who are sedentary all week, then overdo activity during breaks from work—especially if they haven’t exercised for a while or are out of shape.

Chronic tendonitis that causes foot pain, heel pain, restricts range of motion, and generally keeps you from the things you love is no fun for anyone. That said, there are some things you can do to help strengthen your joints and tissues in order to better protect yourself from future problems.

  • Set a consistent, attainable exercise routine and stick to it. Rather than squeezing as much activity into the weekends as possible, try to work out at least a couple of times during the week to maintain flexibility and fitness.
  • Ease into new activities gradually. If you want to try a new sport, start training and exercising the muscles you’ll need ahead of time, then begin slowly, increasing the duration and intensity of your participation by moderate intervals each week so your body can adjust.
  • Always stretch and warm up before any intense workout or participating in a sport, and finish with a cool-down session.
  • Take regular breaks during activity.
  • Include a variety of exercises in your weekly routine. Cross-train in low-impact activities in order to limit repetitive motions and give aching tendons from your primary sport or activity a break. Swimming, cycling, and weight training are all good choices.

If tendonitis has you sidelined this season, give your aching tendons a break and call Family Foot and Ankle Center at (513) 728-4800 or (888) 689-3317, or schedule an appointment online. Whether you just need a little rest, or more aggressive treatments such as cortisone injections or physical therapy, our foot and ankle sports medicine specialists will help you regain your footing.

Dr. Cynthia Miller
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Dr. Cynthia Miller is a board certified podiatrist who has been established in the Cincinnati area since 2004.
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