WHAT I S T END I N I T I S ?
when the tendons become inflamed. Swelling in the tendons can make movement painful and difficult. Typically,whenpain iscausedasa resultof tendinitis, thepain is isolatedat thenotedareasof thebody.Thismeans thata tennisplayermayexperience tendinitis in the elbow or shoulder, whereas a runner may be more likely to experience it in the Achilles tendon. In fact, this is why tendinitis in the elbow is frequently referred to as tennis elbow, while Achilles tendinitis is sometimes referred to as runner’s ankles or runner’s heels. TREATING TENDINITIS The best treatment for tendinitis is time. Unfortunately, this is something that many people are unable to give to an injury. When tendinitis develops, the best thing to do is to use ice and to relax that part of the body. Taking a few days off of practice or away from your workout may be sufficient, but in other cases, this may require a few days in a wheelchair or on crutches, with the bulk of your weight off of the affected area. Working with a physical therapist can help you identify the best treatment methods for tendinitis. Your physical therapist can also help you identify the best range of motion and strength-building activities to reduce your likelihood of developing tendinitis. For more information about preventing or treating pain from tendinitis, contact us.
H E A LT HY D E T O X R E C I P E GRILLED SHRIMP TACOS WITH SRIRACHA SLAW Tendinitis is a common issue among athletes because it develops as a resultofoveruse.While theaveragepersonmayengage instandardphysical tasks such as walking or typing, an athlete takes that repetitive behavior to a new level. Consider a tennis player, for example. In addition to running and jumping, a skilled tennis player will spend hours every week swinging the racket, and this could result in added wear and tear on the elbows and wrists, not to mention the shoulders. Every bone in the body is connected with muscular fibers called tendons. The tendons are flexible, allowing the body to move more freely by letting bones stretch apart or move in one direction or another. Tendinitis occurs
E XERC I SE E S SENT I AL S
INGREDIENTS
• 1/4 cup extra-virgin olive oil • 3 tbsp. freshly chopped cilantro • Juice of 3 limes, divided • kosher salt • Freshly ground black pepper • 1 lb. large shrimp, peeled & deveined • 1/4 head red cabbage, shredded • 1/4 cup mayonnaise • 1 tbsp. sriracha • 4 medium tortillas
DIRECTIONS In a small bowl, mix together olive oil, cilantro, and 1/3 of the lime juice. Season with salt and pepper. Add shrimp to a baking dish and pour over mixture. Toss until completely coated and let marinate 20 minutes. Meanwhile, make slaw: In a large bowl, toss cabbage with mayo, remaining lime juice and sriracha. Season with salt. Heat grill to high. Skewer shrimp and grill until charred, 3 minutes per side. Grill tortillas until charred, 1 minute per side. Serve shrimp in tortillas with slaw.
STRAIGHT LEG RAISE While lying or sitting, slowly raise up your leg, keeping your leg as straight as possible and your toes pointed outward. Lower your leg to the starting position. Repeat 6-10 times.
Alwaysconsultyourphysical therapistorphysicianbeforestartingexercisesyouareunsureofdoing.
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