Exercises for tendinitis

Common manifestations are joints like the wrist, shoulder, elbow, knee or ankle. Inflammatory processes cause pain, which can lead to relieving posture, reduced movement and strength. This should be counteracted by exercises.

Depending on the degree of inflammation, the exercises vary. The following exercises are suitable for people who are no longer in the acute stage. I.e.

the tendon sheath inflammation already exists for days and the pain is no longer so strong. Stay only in the pain-free area and do not go any further. Do the exercises 15-20 times for 4-5 series.

Exercises

1) This exercise is very suitable for beginners. You can sit or lie on your back. Simply pull your toes towards your nose and perform this exercise slowly.

Use the full range of motion and then slowly extend your foot again. Repeat the sequence of the movement. 2) For the next exercise, you can either sit or lie on your back and simply swing your foot to the right and left side.

3) Now we come to a combination of the first two exercises. The starting position is the same and you just let your feet slowly circle clockwise. Move your feet as far as you can.

In all exercises, make sure that there is no pain. 4) Repeat the exercise from number 3 again, this time rotating your foot counterclockwise. 5) Sit on a chair and put a ball under your foot.

The heel is resting completely on the ball. Now roll the ball forward and backward with your foot. Try to stretch your foot forward as much as you can and pull it in when you walk backwards.

6) If the previous exercises are not enough for you and you do not have any pain, you can increase the exercises. Here a slight resistance is added. Sit on a chair and put a cushion under your foot.

The whole heel rests on the cushion. Press your forefoot onto the cushion and then slowly let go. 1) Start by circling your shoulders.

Use the full range of motion and pull your shoulders up, towards your ears and down towards the floor. Circle your shoulders backwards first. 2) Repeat the exercise from number 1, this time with your shoulders rounded forward.

3) You can sit or stand for the exercise. Just use your arms to make swimming movements. Extend both arms forward and then pull the arms back again.

Then stretch both arms forward again. It is best to keep your arms at shoulder height. 4) Your fists are at your shoulders.

The elbows are then stretched out to the side. For this exercise let your elbows circle in a wide arc. Draw a large circle in the air with your elbows.

Both elbows are moved simultaneously. 5) The last three exercises are for stretching the shoulder muscles. Again, make sure that the stretching does not cause pain.

First fold your hands behind your body. Make your back straight and make sure that it stays straight during the exercise. Stretch your chest forward and point your shoulders backward.

In this position the shoulder muscles are stretched optimally. Now stretch your arms backwards and walk until you feel a stretch at the front of your chest. Then hold the stretch for about 15-20 seconds.

6) Sit on a mat and your feet are under your buttocks. Tilt your upper body forward and place your outstretched arms, head and shoulders on the floor. Hold this position again for 15-20 seconds.

7) Take the same position as in number 6. This time with both arms outstretched and the upper body to the right side and stay there again for 15-20 seconds. Then change sides.

1) For introduction you can simply circle your hands clockwise. Then counterclockwise. 2) Take a small, light ball in your hand (e.g. tennis ball).

Throw it up and catch it again with the same hand. Repeat the exercise 15-20 times and then change sides. 3) For this exercise you also need a small ball and catch it in one hand.

Place the ball on a table. Now roll the ball back and forth and right and left.Let your palm and fingers circle the ball. The movement starts from the wrist.

Do not let go of the ball during the exercise. 4) This exercise focuses on the fingers. Put your whole palm on the table.

Spread your fingers apart and hold the position for 15-20 seconds. This aims more precisely at stretching the palm and fingers. More exercises for the hand can be found in the following articles:

  • Physiotherapy for finger joint arthrosis
  • Exercises for finger arthrosis
  • Physiotherapy for wrist arthrosis

1) Pull the elbows to your body.

Clench your hands into fists and let them point forward. Now turn your fists outwards and then back inwards to perform the exercise. 2) Stand or sit on a chair.

Your arms are hanging next to your upper body. For the exercise, bring your hands to your opposite shoulder so that your forearms cross at the end. Then return to the starting position with your arms.

3) Sit at a table and place both elbows on the tabletop. Fold both hands into each other and then turn the hands around their own axis. But the fingers remain intertwined during the rotation.

Turn the hands first clockwise and then counter-clockwise. 4) This exercise is suitable for stretching the forearm and elbow muscles. This is because both are connected to each other.

Place both palms together. The hands are placed in front of the chest. The elbows are bent and point to the side.

Now press both palms against each other. Walk until you feel a stretch at the top of your forearm. Hold this stretch for about 15-20 seconds.

1) To enter, you can lie on your back with both legs stretched out. Pull both heels towards your buttocks one after the other and stretch your legs out again. 2) Repeat the first exercise.

This time take a ball under the heel and let the ball roll forward while stretching the leg and backward while bending the leg. 3) You can remain lying on your back. Start by lifting your legs.

Imagine that you are riding a bicycle and stretch your legs and bend them again. 4) Lie on your back in front of a wall and place both feet against the wall. Your knees are bent.

Now run with your lower legs up and then down again. 5) To stretch the front leg muscles, lie on your back and take one leg in both hands. The other leg remains stretched out on the floor and does not lift off.

The bent leg is pulled as far as it will go. The stretch is held for 15-20 seconds. 6) To stretch the rear leg muscles, lie on your back in front of a wall and the complete legs rest on the wall.

If this is already enough of stretching, stay in this position. If an increase is possible, also pull your toes towards your nose. Hold the stretch for 15-20 seconds.