You wake up on a Monday morning with some forearm and elbow soreness.

You did a lot of yard work this past weekend- raking, pruning, and using the weed wacker. And last week, at work, you had to use several hand tools that required a lot of gripping and moving your wrist around.

You think back to several years ago when you dealt with a lot of pain and other issues with that same part of your arm…something they called “tennis elbow?

Boy, you’d really like to avoid another case of that!

So what should you do?

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Tendonitis is a common experience . It is a musculoskeletal condition when a tendon, the thick fibrous cord connecting muscles to bones, becomes inflamed. Repetitive motions, overuse of muscles, or improper ergonomics can cause it. However, with proper awareness and preventive measures, minimizing the risk of tendonitis and effectively managing its symptoms is possible.

Recognizing Early Signs of Tendonitis:

Early detection of tendonitis symptoms is crucial for timely intervention. Industrial workers should be vigilant of the following signs:

· Pain or tenderness near a joint, usually where the tendon attaches to the bone

· Swelling or inflammation around the tendon

· Stiffness or difficulty in moving the joint

· Gradual onset of discomfort, especially after repetitive tasks

· Weakness in the affected muscle group

Stretches and Strengthening Exercises:

Regular stretching and strengthening exercises can help industrial workers maintain flexibility and muscle strength, reducing the risk of tendonitis. Here are some recommended stretches and strengthening exercises for the wrist and elbow.

Wrist/forearm/elbow:

o Wrist Flexor Stretch:

Extend your arm in front of you with the palm facing down.
Use your other hand to gently bend your wrist upward until you feel a stretch in the forearm.
Hold the stretch for 2-4 rounds of 20-30 seconds each.

o Wrist Extensor Stretch:

Extend your arm in front of you with the palm facing down.
Use your other hand to gently bend your wrist downward until you feel a stretch in the forearm.
Hold the stretch for 2-4 rounds of 20-30 seconds each.

o Forearm Strengthening Exercise:

To focus on the muscles on the inside of your forearm, hold a light dumbbell or a resistance band with your palm facing up.
Slowly curl your wrist upward against the resistance, then lower it back down.
Perform 2-3 sets of 10-15 repetitions.
Do this same technique, starting with your palm facing down to target the muscles on the outside of your forearm.

Modify your work:

Correct ergonomics and tool usage are essential for preventing tendonitis in industrial settings. Workers should adhere to the following guidelines:

1. Maintain neutral wrist positions while gripping tools whenever possible to reduce strain on tendons.

2. Take regular breaks to rest and stretch muscles during repetitive tasks.

3. Use ergonomic tools with padded handles and adjustable grips to minimize joint stress. Using anti-vibration gloves may also help decrease the demands on tendons while using power tools that create a lot of vibration.

4. Avoid excessive force or sudden movements when using tools, as this can strain muscles and tendons.

Preventing and managing tendonitis requires a proactive approach focusing on early recognition, regular exercise, and proper ergonomics.

By implementing stretching and strengthening routines and following correct ergonomics, you can reduce the risk of tendonitis and maintain optimal musculoskeletal health.

Please note that these exercises above are general recommendations. They should not take the place of advice from a medical professional.

If you would like a program developed specifically for you and your needs by one of our physical therapists, occupational therapists, or athletic trainers, contact us today!

In addition to elbow and wrist stretching, strengthening, ergonomic modifications, your plan may include things like manual therapy, trigger point dry needling, therapeutic cupping, functional exercise and so much more.

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About the author:

Megan is our Sports Medicine Coordinator and a key player on our Industrial and Tactical Medicine Teams. She has utilized this preventative exercise and ergonomic strategies to help all the athletes she works with within all realms.

References:

Tips and Tricks for Preventing and Managing Tendonitis

The best post-race recovery strategy

Conquering Carpal Tunnel: A Guide to Conservative Treatments