Not a member yet? Register now and get started.

lock and key

Sign in to your account.

Account Login

Forgot your password?

A Bit About Tendonitis

19 Jan Posted by in Medical Info | 25 comments

Many of you active CrossFitters have experienced at least one bout with some form of pesky tendonitis.  Therefore, based on my recent readings surrounding commonly known tendonitis facts, I felt it would be prudent to address the condition in a post.

What exactly IS tendonitis? Well, let’s begin at the beginning. Tendons are tough, flexible, fibrous bands of tissue that connect muscles to bones. When tendons become inflamed, irritated or suffer microscopic tears, the resulting condition is called tendonitis. Tendons can be small, like the delicate, tiny bands in the hands, or large, like the heavy, ropelike cords that anchor the calf or thigh muscles. In most cases, the cause of tendonitis is unknown; but when a cause CAN be identified, the condition usually happens for one of two reasons: Overuse, meaning a particular body motion is repeated too often. OR overload, meaning the intensity level of a certain activity, such as weightlifting, is increased too quickly.

Tendonitis most commonly occurs in the shoulder, elbow, knee, wrist and heel, although it can happen anywhere in the body.  In general, tendonitis causes pain in the tissues surrounding a joint, especially after the joint is used too much during play or work. (At the Zone, we like to think exercise is included in the ‘play’ category!)  In some cases, the joint may feel weak, and the area may be red, swollen and warm to the touch.

Tendonitis ymptoms vary according to which tendon is affected:
Rotator cuff tendonitis – Usually dull, aching shoulder pain that can’t be tied to one location. It often radiates into the upper arm toward the chest. The pain is often worse at night and may interfere with sleep.
Tennis elbow – Pain in the outer side of the elbow. In some cases, the painful area extends down to the forearm and wrist
Golfer’s elbow – Pain in the inner side of the elbow
Jumper’s knee – Pain below the kneecap and, sometimes, above it
De Quervain’s disease – Pain at the back of the wrist, near the base of the thumb
Achilles tendonitis – Pain at the back of the heel or 2 to 4 inches above the heel

Depending on the location and severity of tendonitis, your symptoms may last for only a few days, or they could last for up to several weeks. If there is continued overuse or aggravation of the injured site, your pain may worsen and persist for several months. But in many cases, tendonitis can be avoided by taking a few simple precautions. Hurray!  Some helpful strategies include:

– Always be sure to warm up before beginning exercise.
– If you want to intensify your exercise level, do it gradually.
– Wear shoes that fit properly, especially if your exercise regime requires a lot of running.
– Be careful about the “no pain, no gain” approach. Listen carefully to your body to distinguish between an ache that indicates you’re building strength and an ache that means you’ve injured a tendon.
– Make sure you refer to your coach for specific guidance on technique and form, to eliminate the chance you may be performing a movement incorrectly and upping your risk for tendonitis.

If you feel you’re suffering from a significant joint problem, such as severe pain, redness or swelling, or loss of joint function, it’s time to call your doctor. Also, call your doctor if less-severe joint pain is seemingly persistent. The quicker your tendonitis is treated, the sooner you’ll recover full strength and flexibility.

With proper treatment, the affected tendon usually recovers completely. However, incomplete rehabilitation or a hasty return to activity can slow the healing process or lead to re-injury. So be sure to give your body adequate time to heal and get back to normal, before pushing your fitness threshold again!  Be good to your body, and it’ll be good to you.

Today’s Workout

Buy-in:  5 min dynamic movement (coaches’ choice)

WOD:  The Gymnast’s Routine

This workout is not for time – work on technique and strength – seek refinement not haste. 

Over the course of 30 minutes, accumulate (in ANY ORDER) the following:

  • 15 muscle ups
  • 20 pistols per leg
  • 20 handstand pushups (no kipping for guys, girls head to one abmat and can kip)
  • 30 toes to bar
  • 10 cartwheels (each way)

Zone 3 – assisted muscle ups, scaled hspu (but still inverted!)

Zone 2 – movements scaled as needed 

Cash-Out: 3 x 500m row, 3 min rest – partner up with somebody and rock it out.

Workout of the Day

  1. Jeremy D01-19-11

    I’m curious to see how you ‘kip’ a handstand pushup…

  2. Wendy01-19-11

    Jeremy: kinda like this:

  3. on front page02-06-13

    Wow, this paragraph is nice, my younger sister is analyzing such things, so I
    am going to tell her.

  4. Albertina02-09-13

    You’re so awesome! I don’t suppose I’ve read anything like that before. So wonderful to find somebody with a few original thoughts on this subject. Seriously.. many thanks for starting this up. This site is something that’s needed on the
    internet, someone with a bit of originality!

  5. Prweb.com02-12-13

    Does your blog have a contact page? I’m having trouble locating it but, I’d like to send you an email.
    I’ve got some suggestions for your blog you might be interested in hearing. Either way, great website and I look forward to seeing it develop over time.

  6. Check this out02-17-13

    Hi there Dear, are you in fact visiting this website on a regular basis,
    if so after that you will absolutely get pleasant knowledge.

  7. online dating for disabled people02-18-13

    Thanks for the good writeup. It if truth be told was a amusement account
    it. Glance advanced to more brought agreeable from you! However, how could we be in contact?

  8. fitness dating02-28-13

    Have you ever thought about including a little bit more than just your
    articles? I mean, what you say is valuable and everything.
    However imagine if you added some great graphics or videos to give your posts more,
    “pop”! Your content is excellent but with pics and videos, this blog could undeniably be one of the greatest
    in its field. Very good blog!


    Hurrah! After all I got a weblog from where I be able to
    genuinely take valuable facts concerning my study and knowledge.

  10. on front page03-11-13

    Hello to all, how is all, I think every one is getting
    more from this website, and your views are nice designed for new visitors.

  11. Enid03-13-13

    Today, I went to the beachfront with my children. I found a sea shell and
    gave it to my 4 year old daughter and said “You can hear the ocean if you put this to your ear.” She placed the shell
    to her ear and screamed. There was a hermit crab inside and it pinched her ear.
    She never wants to go back! LoL I know this is totally off topic but I had to tell someone!

  12. stopwatch online03-22-13

    Howdy very nice web site!! Guy .. Excellent .. Wonderful .. I will bookmark your web site and take the feeds also…I’m happy to search out a lot of helpful information here within the post, we want develop more techniques in this regard, thank you for sharing.

  13. our03-22-13

    I do not know if it’s just me or if everyone else encountering problems with your website. It looks like some of the text in your content are running off the screen. Can somebody else please provide feedback and let me know if this is happening to them as well? This could be a issue with my browser because I’ve had this happen previously.

    Thank you

  14. studentiunito.org03-28-13

    My family always say that I am wasting my time here at
    web, however I know I am getting know-how all the time by reading
    such good posts.

  15. clear04-02-13

    I’d like to thank you for the efforts you have put in penning this site. I’m hoping to view the same high-grade content from you later on as well.

    In fact, your creative writing abilities has inspired me to get my very own blog

    now 😉

  16. this site04-03-13

    Commonsense isn’t really everything that common.

  17. Richard Olsen04-10-13

    As you read at the top of this article, using coupons is a terrific way to save lots of your family’s hard earned money. By carefully studying the coupon tips and advice discussed in this article, you can save big. Don’t let the economy drag you down, start using coupons.

  18. empower network04-11-13

    I’ve learn a few good stuff here. Definitely value bookmarking for revisiting. I surprise how a lot attempt you put to create any such magnificent informative site.

  19. go to the website04-16-13

    It’s going to be ending of mine day, but before end I am reading this impressive article to increase my experience.

  20. Nikon D710004-17-13

    Hi colleagues, how is all, and what you desire to

    say regarding this piece of writing, in my view its in fact

    awesome for me.

  21. Much more04-18-13

    Youre so cool! I dont suppose Ive read something like this before. So good to find any person with some unique ideas on this subject. realy thanks for starting this up. this web site is something that is wanted on the net, someone with a bit of originality. useful job for bringing something new to the web!

  22. miumiu ??????04-19-13

    Renters must review their rental deal carefully before signing this kind of document. The rental agreement may be a legally binding document which must be given proper consideration before accepting the agreement. This is important since understanding these terms will be essential if the should break the lease becomes a real possibility.

  23. Disability Dating Service04-19-13

    Great site. Lots of helpful information here. I’m sending it to a few friends ans additionally sharing in delicious. And obviously, thanks in your effort!

  24. jordan shoes04-20-13

    Just neverprocrastinate and incredibly research your options.

  25. sri lanka hotels04-20-13

    Do you might have a spam problem on this web site; I also am a blogger, and I was wondering your situation; weve got created some nice methods and were searching to exchange solutions with other folks, be positive to shoot me an e-mail if serious.

Leave a Reply to sri lanka hotels