Once you have restored your full range of motion, you should begin strength training to strengthen the muscles and connective tissue. Use light resistance at first. Increase the resistance if no pain is felt. If you feel pain in the affected area, reduce the resistance.

After you have regained full strength you should start the activity at an easy pace. Build back up to your prior level slowly. If you feel pain at any point, you may be trying to progress too quickly. Back off a bit. A little patience here will pay off in the long run.

PREVENTION

A major contributing factor to the development of tendonitis is lack of flexibility, strength, and muscle imbalance. Be sure to stretch all of your major muscle groups before your activity but after a complete warm up. Pay close attention to the muscles and tendons that you have had prior trouble with.

Perform strength training several times a week. Keeping the muscles strong will prevent future problems. Be sure to keep your muscles in balance. If you work the left side, you should work the right side. If you work the front, you should work the back. This will prevent muscle imbalances from pulling joints and tendons out of their neutral and natural positions.

If you feel pain after your activity, apply cold therapy immediately.

If you apply the above preventative measure you should avoid most future problems. If you do become injured, early recognition and treatment is crucial.

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