Prevention and coping with Achilles tenosynovitis - Simple tips to prevent development of Achilles tenosynovitis include doing warm-up exercises, wearing proper footwear, avoiding running uphill or downhill, and maintaining correct body weight all throughout.
Prevention and Coping with Achilles Tenosynovitis
New York (USA), June 18, 2013
Preventing Achilles Tenosynovitis
Simple tips to prevent development of Achilles tenosynovitis include:
1. Do warm-up exercises before starting with your sport. Muscles loosen during warm-up sessions and it is then easier to play your game.
2. Plan and increase intensity and length of exercise sessions gradually. Sudden change in exercise duration or intensity puts pressure on tendon.
3. Maintain correct body weight all throughout. Keep muscles strong and flexible. Prolonged periods of inactivity cause muscles to stiffen, often leading to Achilles tenosynovitis.
4. Change your exercise routine by working out different muscle groups in a planned manner. This prevents wearing out of any specific muscle group.
5. Wear proper footwear. Wear shoes of your size and best suited for your kind of sport. Replace shoes before they are worn out.
6. Use orthotic devices and supports if needed. Wear them as directed by your physiotherapist.
7. Avoid repetitive movements of specific affected muscle or tendon. Give it rest when pain starts. Do not overwork it.
8. Avoid running uphill or downhill. Refrain from jogging and exercising on hard surfaces like asphalt or concrete.
9. Do not wear high-heeled footwear on a regular basis.
Coping with Achilles Tenosynovitis
Achilles tenosynovitis does not start in a day. It develops slowly. Pain starts in small mild bursts and develops into prolonged sessions. Sometimes pain could be so severe that even walking is almost impossible.
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