Do you know the tissues responsible for stabilizing your ankle and foot? Many people usually take for granted the everyday activities such as walking they engage in daily. The tendons along your ankle are the organs that support the movement and stability of your feet and toe. However, when you engage in repetitive activities involving the overstretching of your ankle, you risk developing Mill Creek tendonitis due to damage to the tendons. The victims should seek the appropriate treatment since this condition is associated with inflammation and painful sessions. Here are self-care tips that can help you to prevent tendonitis.

Warm-up

Individuals engaging in the sporting activities, such as athletes, are more vulnerable to tendonitis. Notably, running, especially on uneven grounds, causes excessive strain on the tendons along the foot, thus increasing the susceptibility to tendonitis. Therefore, individuals should rehearse  for five to ten minutes before engaging in sporting activities to prepare the muscle group for the upcoming sports.

Be attentive to your body

Sometimes while participating in a particular exercise, you may experience discomfort. Even if you are obsessed with the workouts, you should take a break when you feel pain. Pay attention to your body whenever you engage in sports to avoid further damage to your tendons and muscles. Use the cold compression on the affected areas on your feet to suppress any inflammation.

Improve your working environment

Many individuals working as manual laborers are more susceptible to tendonitis, although office workers can also get this condition. Working on the desk for too long can increase your shoulder and ankle strain. Therefore, individuals should maintain a good posture to enhance the even distribution of the weight in different muscles and tendons. Adjust your chair to ensure that your hips are at the same level as your knees to avoid strains on the lower parts of your leg.

Adopt proper gears and techniques in your exercises

In most cases, you can develop tendonitis if you use improper techniques during workouts. For example, when you wear uncomfortable shoes while running, you are more likely to strain the ankles’ tendons, making you suffer from tendonitis. When engaging in weight lifting programs, ensure you lift the weights properly to avoid excessive stress on your shoulder. You can also use padding to cushion your joints and tendons to minimize the risk of tendonitis.

Minimize the repetitive activities

Regular exercises are vital in improving the strength of the tendons and muscles. However, repetitive workouts can sometimes cause excessive stress and build-up pain in different tendons in the lower parts of the leg. Therefore, you should take a break from the repetitive exercises whenever possible. Engage in various forms of workouts to break the monotony on specific muscles.

Are you a victim of foot pain? Many people engaging in repetitive activities have been experiencing inflammation in their tendons, especially along their legs. This condition usually limits individuals’ mobility, thus undermining their quality of life. However, you do not need to live with that pain if you are a victim. At Hansen Foot & Ankle, Nathan Hansen, DPM, uses vast experience to offer various treatments to patients having tendonitis and other sports injuries. Request an appointment online and visit the facility to mark the end of your suffering.