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6 Tips to Avoid Tendon Injuries (and What We Can Do When They Develop)

You probably don’t think much about your tendons in your day-to-day life. But for people living with tendon injuries, it’s hard not to think about them. Issues with your tendons cause pain with certain motions and limit your mobility, ultimately getting in the way of your quality of life. Annoyingly, tendon injuries can take months to heal — and you only lengthen your recovery time if you try to use the damaged tendon. 

The best way to avoid tendon injuries and the host of problems they bring is to proactively protect these bands of connective tissue. Peymon Zarreii, MD, and our Zarreii Medical Aesthetics team rounded up our top tips for protecting your tendons. 

#1: Listen to your body

Most people don’t seek care for their tendon issues until they’ve advanced fairly far. At that point, though, you’re looking at at least a few weeks out of commission. Keep yourself active by listening to your body. If you feel a dull ache or stiffness, let that area rest. Look for an alternate activity you enjoy to stay moving while you let your body resolve any mild tendon problems on its own.  

#2: Know the signs of tendonitis...

Tendonitis is one of the most common tendon problems. This condition causes irritation in your tendon, often resulting in inflammation. In many cases, tendonitis develops because of overuse. In fact, common examples of tendonitis get named for the sport that causes the overuse and the tendon injury. Common examples include: 

Watch for signs your tendon is carrying too heavy a load. If you feel a dull ache or stiffness when making a certain motion, you might be experiencing tendonitis. 

#3: …and other tendon problems

Tendonitis isn’t the only condition that can affect your tendons. Your tendon can also rupture, causing your muscle to detach from your bone, as is the case with a torn rotator cuff. You’ll know your tendon ruptured right away; it causes pain and often makes you unable to use the affected body part. You might also hear a pop or snap as the tendon ruptures. Make an appointment with Dr. Zarreii right away if you experience these symptoms. 

#4: Rest the area… 

Whether you have a mild, dull ache or your tendon has completely ruptured, you need to rest the area to allow it to heal. Talk with Dr. Zarreii about how much rest you’ll likely need. Mild tendonitis often resolves with a week or two of rest, but ruptured tendons usually need months of rest to repair themselves. 

#5: …and ice it

As you rest the area, apply ice. This eases the swelling. In fact, you can use the whole RICE method — Rest, Ice, Compress, and Elevate — to relieve your discomfort and help your tendon heal faster. 

#6: Don’t wait to get care

If you feel discomfort when making certain motions or bearing weight on any limb, don’t wait to make an appointment with Dr. Zarreii. Addressing tendon injuries early helps you protect the tendon from further damage, shortening your healing time and decreasing discomfort. 

As an extensively experienced internal medicine physician serving patients of all ages, Dr. Zarreii helps you identify the tendon that’s having problems and put care in place to protect it. He works with you to protect not just the tendon, but also your mobility and overall quality of life. 

For more advice on keeping your tendons healthy or dedicated care for any tendon problems, contact our team at Zarreii Medical and Aesthetics today. Feel free to call our office or make your appointment online. 

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