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- When To See A Doctor
|
- If your tendinitis or bursitis gets worse after three
or four days, or if it doesn't improve with home remedies, see your doctor
for an evaluation or to rule out other conditions.
Take your medicine. An anti-inflammatory such
as aspirin, ibuprofen or naproxen sodium (Aleve) taken according to package instructions
will ease the pain and swelling, Dr. Agostini says.
-
|
- Staying In The Game
|
- Bursitis and tendinitis tend to flare up from time to time. So women experts recommend the following precautions to help
keep these conditions at bay.
- Move that joint. It's
natural to want to avoid pain, but if you baby your shoulder by trying not to use it, you
will get stiff, and you'll be more likely to hurt yourself again, says Van Ost.
-
- After the initial pain subsides, "make sure to
do some simple exercises to keep your joint flexible," says Van Ost. If you have
shoulder pain brought on by tendinitis, for example, Van Ost recommends four movements
that can help. Each begins with your arm hanging down at your side. First, raise your arm
straight in front of you until it is over your head, and lower it back to the starting
point. Then raise your arm out to the side and lower. For the third exercise, extend your
arm to the side so that it's perpendicular to your body and rotate it toward yourself.
Return to the starting position. The final exercise is similar to the third, but you
rotate your arm away from you. Repeat each of the motions ten times before moving onto the
next exercise. "Do the routine consistently one or two times a day, so that you
maintain flexibility, but don't overuse or irritate the joint," says Van Ost.
-
| Get stronger. Another
good way to combat tendinitis and bursitis brought on by overusing a particular joint is
to make sure that your limb is up to the tasks that you set for it, Dr. Agostini says. Van
Ost's advice: Try specific exercises designed for the joint that's aching. For example, if
you have bursitis of the knee, try riding a stationary bicycle on medium pedal resistance,
adjusted so that you have no knee discomfort, for five to ten minutes. |
| Do sport-specific stretches. Careful
stretching prevents tightness and is important in treating both bursitis and tendinitis,
Dr. Agostini says. Stretch for at least five to ten minutes after activity. |
| Cross-train. You love
playing tennis, but hate tendinitis? You don't have to give up the sport you love, but you
can vary your routine. "Take every other day off from tennis and go swimming or take
a walk instead," says Van Ost. |
| Check your grip. If you
play tennis, check your racket size. Sometimes women end up with tendinitis because
they're playing with a racket that's too big or too small for them to grip comfortably.
"To prevent overuse injuries, check with a qualified instructor or pro-shop staffer
to make sure that you're using the right size racket," Dr. Agostini says. |
| Replace worn-out workout shoes. A
worn-out, worn-down heel on a walking or running shoe can contribute to tendinitis,
"so make sure that your footwear is comfortable and in good condition," says Dr.
Agostini. |
|
 |
Product
Recommendations |
- Glucosamine
- Liquid
- 36 oz.
|
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- High Absorption Rate - Lemon Lime. 1 oz. contains: Glucosamine
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- MSM Plus Glucosamine
-
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- 99.9 % Pure DMSO 90%
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