Tendinitis

Ice The Area : When a tendon flares up, cold can reduce the inflammation. Fill a bag with ice or try a reusable cold pack, a bag of frozen peas, or a sealed bag of frozen unpopped popcorn. "Place a wet towel between you and the ice to help prevent hives or an ice burn," says Joan Couch, M.S.A.T.C., assistant professor and athletic trainer at the University of Delaware in Newark. "Apply the ice for five to ten minutes, three or four times a day until the symptoms subside," says Lawrence Magee, M.D., coordinator of the Sports Medicine Clinic at the University of Kansas in Lawrence.

Cup The Pain : For a longer-lasting application of ice, try a cup instead. Fill paper cups with cold water and freeze them. When needed, "tear the lip and the top portion of the cup off to get to the ice," recommends Couch. Place a wet towel on the affected area, and rub the ice over that.

Get Help From Aspirin : Aspirin and ibuprofen are two over the counter anti-inflammatory medications that can help alleviate pain and stiffness. Acetaminophen can help reduce pain, but it does not reduce inflammation. Keep in mind, too, that these drugs "will not speed the healing process," says Magee.

Elevate The Area : This will help control the swelling.

Tape The Tendinitis : A fabric bandage wrapped around the knee or ankle may help support the joint and keep swelling to a minimum. However, the bandage will be of no use if it is not wrapped properly and securely (but never too tightly). Read package instructions or consult a health care practitioner.

Splint it : Some experts recommend a splint instead of tape because it's stiffer and will keep the affected area in a certain position, says Sandra H. Phipps, P.T., a physical therapist at Slippery Rock University in Pennsylvania.

Consider Cross Training : Since tendinitis is often brought on by constant and repetitive activities, you may want to alternate your favorite exercise with other ones. This way, one set of muscles won't be over worked and, as a result, be prone to tendinitis. For instance, swimming doesn't pound the legs like running can. Cross-training also "creates a balance of all muscle groups, making you more fit all over," says Phipps.

Build up Your Body : Before undertaking an exercise routine, such as running or swimming, condition the muscles you'll be depending on. Weight training is the best way to firm up specific muscle groups. Do arm or leg curls, for instance, with free weights or on a weight-training machine.

Warm up Before You Warm up : For the physically active, stretching is synonymous with warming up. But there's more to it than a few tugs and pulls. Before doing any stretches, you should do some form of mild, body warming aerobic exercise for a few minutes, since stretching cold muscles can lead to tendinitis. A few pre-warm-up warm-ups. Running in place, jumping rope, stationary bicyc1ing, walking.

Don't Stretch to The Point of Pain : "Some people don't realize that you shouldn't stretch until you feel pain, but only to feel a slight pull," says Couch. This should be done gently and slowly, with no bouncing or jerky movements.

Take it Slow : If you're starting a new exercise activity or getting back in to an old one after a bout of tendinitis, start off with an abbreviated, not too taxing routine. Run a few miles, not ten, bicycle flat terrain, not a hilly course. Before setting out, do some range-of-motion exercises.

Wear The Right Shoes : Athletic footwear is specially designed for virtually every type of activity, so you shouldn't expect a tennis shoe to be good to you .When you're running. When buying a new pair of shoes for a sport with lots of pounding or jumping, look for the kind with air chambers in them, recommends Phipps. These will have the extra cushioning you need to absorb some of the shock that would otherwise travel up your leg and in to your ankles and knees. How you wear your shoe can make a difference, too (see "Check Your Shoes' Warning Signs").

Vary Your Terrain : Runners often use the same route on the same surface day after day. This repetitive routine can lead to tendinitis, says Phipps. Instead, try new routes on different types of surfaces, whether asphalt, grass, or clay. You should also change the direction of the route, says Phipps. This is because the camber, curves, dips, and bumps of a surface can cause your feet to do :he same moves over and over. Instead, run a trail on the opposite side or begin at the opposite end. (On roads, however, always run with the traffic.) No matter what the surface, "it should never be too hard or too soft," says Magee.

Bag The Sand : Sand is not a good surface for a workout, says Magee. Sand, as well as snow, can cause your legs to twist and slip, leading to strains, sprains, and tendinitis.

Cool Down : Gently stretch after a workout, and if you're prone to tendinitis, ice the area to help prevent a flare-up, says Magee.

Use Caution With Cleats : A tendon is more likely to take the full force of a hit when you're wearing this type of shoe, which anchors the foot.

Wear Knee Pads : These protect your knees by cushioning the blow from direct hits in such sports as volleyball, baseball, softball, and football.