refined carbohydrates, like white bread or pasta.Movements to avoid when recovering from forearm tendonitis include:Ĭertain habits, such as smoking, and foods can also increase inflammation. Certain motions are more likely to cause or increase your symptoms. You’ll also work with a physical therapist or occupational therapist to learn rehabilitative exercises.Īnything that activates the tendons can worsen tendonitis pain. If you need tendonitis surgery, you’ll likely need to rest the arm for several months following surgery. You’ll also need to avoid activities that irritate the tendon for several weeks or months. Severe or long-term cases of tendonitis often require complete rest of the forearm for a few days. Inflammation should go away after two to three weeks of basic care. Repeat 10 to 12 times, three times in a row.įor minor cases of tendonitis, you may need to rest your arm for a few days.Slowly return the thumb and forefinger to their initial position.Slowly extend the thumb and forefinger outward and away from each other, so you form a “V” shape with the finger and thumb. Loop a small rubber band or resistance band between the thumb and forefinger so that it’s fairly tight.Reduce pressure and continue rolling the forearm from the palms all the way up to the bicep.If you hit a particularly painful or tender spot, stop and slowly apply additional pressure to the spot, holding for 15 to 30 seconds.Using whatever pressure level feels comfortable, slowly roll the tissues of the forearm over the ball or foam roller.Repeat this exercise three times in sets of 10 to 12 reps.Return your hands to a resting position on the thighs.
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