Top 7 Tips To Treat And Prevent Bursitis And Tendinitis

Bursitis and tendinitis sneak up on unsuspecting people all the time. Often, it happens something like this: After months of being trapped indoors because of frosty winter temperatures and snowstorms, you head outside as soon as the weather finally breaks. And suddenly you see 1,001 things to do so as to give the house a thorough spring cleaning. Then after spending three to four hours doing chores, you may start to notice swelling in and around your joints. But what exactly is going on? With tendonitis, you get an inflammation that develops in your tendons, which connect muscle to bone. And it can be painful. Bursitis is equally painful but begins from different origins. It is caused by an inflammation of a bursa, a fluid-filled sac surrounding joints or tendons. Here are some of the ways that can help you to ace them.

1. Starts Your Activity Slowly
   
   After you have been treated for bursitis or tendonitis, do not jump headfirst into the activities that you were doing before the attack. You must ease yourself back into action after you start to feel better. Otherwise, it will be a vicious cycle. You will suffer an attack of bursitis, feel better, and then in pain again quickly if you don’t slowly ease your way back into things.
   
   
2. Keep Yourself Active
   
   To prevent injuries such as bursitis and tendonitis, get yourself on an exercise program. If you can get out for a brisk walk or swim three times or more per week all year around, you will be able to keep your lungs, heart, and muscles in good condition. Just be sure to consult your physician before embarking on an exercise program.
   
   
3. Elevate Helps Your Injury
   
   If the inflammation is in the knee, foot, or ankle, it is recommended that you elevate the affected area above your heart level. If you put two or three pillows below your sore ankle to prop it up, it often can help reduce the swelling.
   
   
4. Don’t Add Heat
   
   If you are suffering from bursitis or tendinitis, avoid the urge to apply a heating pad to the affected joint. The tissues in the sore area are already inflamed and will feel warmer to touch than the rest of your body. Therefore, by adding heat will only make matters worse. Instead, you will find more relief by using ice until the inflammation is gone.
   
   
5. Take A Break
   
   This might sound obvious, but because bursitis and tendonitis are often triggered by using a body part in a way that is not used to, rest is necessary in order for the pain to subside. Whatever activity triggered the bout of bursitis or tendonitis, avoid it for three to six weeks, if possible.
   
   
6. Try Ice
   
   It is recommended to put ice wrapped in a think towel on the area that ails you. If you are suffering from bursitis or tendinitis, make sure you apply ice to the sore area for 20 minutes at least three times a day. The combination of the rest and ice should pay dividends within days.
   
   
7. Do Stretching
   
   To prevent bursitis and tendinitis, take time to stretch first. If you are about to perform a task that your body is not used to, warm up the area of the body first. Tendinitis or bursitis is often triggered when someone does something that his body is not used to.

Raymond Lee is one of the foremost experts in the health and fitness industry and is the Founder of Bodyfixes Group specializing in body health, muscle development and dieting. He is currently the author of the latest edition of "Neck Exercises and Workouts." Visit http://www.bodyfixes.com for more information.