Hurt wrist

Those who suffer from tendonitis know how painful it can be and how it can affect your life as it keeps you from doing the sports you used to enjoy and even makes the easiest daily tasks a pain to do. In simple terms, tendonitis is the inflammation of a tendon, the flexible tissue bands that hold the muscles to the bones. In anatomy illustrations, the tendons are those rope-like braids you see. Tendons are vital in the body’s movements, including bending the elbows, jumping, holding objects, and typing on a computer’s keyboard. 

If you are wondering if you have tendonitis or you want to know how you can prevent it, you’re in luck as trusted wrist doctors from Hand & Wrist Center share some information on tendonitis:

Causes of Tendonitis

Tendonitis or tendinitis is often caused by overstressing, injury, or repetitive motions. The most common culprits are sports injuries and overuse. That said, anyone who actively uses their arms and hands may develop the condition. 

When someone has tendonitis, their tendon gets inflamed, and as it rubs against nerves or bone, even the tiniest movement can be painful. Tennis or golfer’s elbow, quarterback’s or swimmer’s shoulder, and jumper’s knee are how tendonitis often manifests.

How to Prevent Tendonitis

There are specific movements or workouts that you can do to lower the risk of having tendonitis. Sports doctors and physical therapists alike say that these things can help you prevent injury and tendonitis:

Warming Up

If you play sports, you should make sure to properly warm-up before you do your activity. The rule of thumb is five minutes for every 30 minutes of play or exercise. For instance, if you’re going to play tennis for an hour, have at least 10 minutes of warm-up. Warm-up for five minutes if you’re hopping on the treadmill for 30 minutes. Gentle stretches and warm-ups can prepare the joints, muscles, and tendons for more rigorous use. 

Slowly Build the Intensity of Your Activities

Make sure that you take the time to slowly build up the intensity when you’re working out. Do not overload your joints and limit your repetitions, especially if you are a beginner or if you’re trying to lose weight, as the excess pounds can be heavy for your joints and tendons. Also, avoid extended repetitive use of the same joint. Get enough rest between sets and mix up your workouts to prevent stress on your tendons. 

Observe Proper Posture and Technique

Some people don’t know that most exercises and sports require proper positioning of the body of techniques that one should follow to prevent injury. That’s why it’s recommended for beginners to get a proper coach or physical therapist to ensure that they’re not harming their tendons, muscles, and joints with poor posture during workouts. 

The same goes for your posture when you’re working – whether you’re lifting heavy objects or you’re tied to your desk for eight long hours. Make sure your computer is positioned at the right height and angle, get an ergonomic chair, and set it so that your knees are at a level parallel to the seat. You also shouldn’t be rounding your shoulders and bending your neck at an angle to see your monitor. 

Get Some Rest When in Pain

If you’re already experiencing pain, give your muscles and tendons time to recover. Do not believe the old saying “no pain, no gain” because the truth is, if you keep pushing through the pain, you can cause more damage to your body that you might end up not being able to do your favorite activities at all. 


Tendonitis is not a simple pain that you simply can take OTC pain-relievers for. As always, prevention is better than cure, especially since you need to avoid it as much as possible to keep working and keep doing activities that you enjoy. If you are experiencing pain, visit a hand specialist at once so you can be given the proper care. 

North Florida Hand and Wrist Center can provide you with wrist tendonitis treatment in Jacksonville, FL. Our expert hand and wrist surgeons can ensure that you get the best possible care for your hands and wrists. Contact us today to set an appointment!