Warm up 3X
200 m run
10 Jumping Jacks
10 cal AD
10 mountain climbers
200 m row
10 Ring Rows
10 Sit Ups
1 Snatch Pull
1 Hang Snatch
1 OH Squat
1 Power Snatch
600 M RUN
40 Sit UPs
30 Box Jumps
20 Push Ups
10 Pull Ups
3 Min Rest
600 M RUN
40 Sit Ups
30 Box Jumps
20 Push Ups
10 Pull Ups
Top Three (or Four) Causes of Tendonitis (Part 1 of 4)
Written by Michele Vieux
Some may say I’m injury proned but I say that there’s no way possible I could be so fragile. But I always seem to get injured, even when on a rehab or “safety” program.
Recently, I was doing some research since my hip and wrist pain hasn’t improved over the past few months. I was prompted when taking my Flonase today because the chemical name of Flonase (Fluticasone) sounded a lot like that antibiotic that has been getting all the bad press for causing tendon ruptures, Cipro, which is in a family of antibiotics known as Fluoroquinolones. Now I’m no chemist, and I later found out that they aren’t related, but the names looked similar enough for me to check it out. Well, as it turns out, there are some issues with Flonase as well that I never knew about! Looks like my lifelong combo of allergy meds and antibiotics have really done some damage and could explain why I’m always injured. Although there still needs to be much research done on the topic, I will add it as number four on my list of Top Causes of Tendonitis as I believe it deserves a thorough look and discussion.
As I set out to write this post, I uncovered a plethora of information I had not suspected and therefore have broken down my findings into four posts, the first of which, is this. Further posts will discuss why the use of medications is not recommended to treat chronic pain and alternative treatments to medications as well as surgery.
So, what is tendonitis, exactly? The word itself simply means, inflammation of a tendon. But according to Wikipedia and those who suffer from it, the symptoms are much greater and can vary from aches or pains and local joint stiffness, to a burning that surrounds the whole joint around the inflamed tendon. In some cases, swelling occurs along with heat and redness, and there may be visible knots surrounding the joint. With this condition, the pain is usually worse during and after activity, and the tendon and joint area can become stiff the following day as muscles tighten from the movement of the tendon. Many patients report stressful situations in their life in correlation with the beginnings of pain which may contribute to the symptoms. Symptoms may last several months or longer. Common names are tennis elbow, golfer’s elbow and achilles heel but it can occur in any tendon.
Top Causes of Tendonitis (in no particular order)
This is especially prevalent in beginners to any new activity or sport because they are super excited about their new found love that they practice all day, every day. Typically, the body, including the joints and tendons, are not conditioned to weather the onset of new and sudden – and often times thousands of repetitions of – movement thereby causing irritation to the supporting tendons.
Repetitive movements like high volume pull-ups, hitting tennis balls, typing for hours a day, chopping veggies for the dinner rush, working on an assembly line, and others can lead to inflamed tendons and pain.
Ignoring early warning signs and playing through pain often lead to more serious, and chronic tendonitis problems.
Bumps and bruises can cause tendonitis if the injury occurs to the tendon due to the inflammation caused by the injury. This actually happened to me with my wrist/forearm. One hundred and fifty kettlebell snatches later and voila! It took a couple days for the tendonitis onset after the initial bruising but it was extremely painful and caused me to need to immobilize the thumb and wrist. It just so happened that where the kettlebell would make contact with my arm was at the exact junction of two tendons. The repetitive pounding caused inflammation of the tendons so they rubbed together, continuing the cycle of inflammation.
Sprains and other more serious injuries can lead to tendonitis and joints that have been previously injured are more prone to tendonitis.
Nutrition (this probably should be higher on the list!)
An inflammatory diet – one filled with sugar, grains, trans fats, alcohol, Omega-6 fatty acids, dairy, MSG, and processed foods – leads to inflammation (duh) hence the name. Guess what is also inflammation? Yep, that’s right. Tendonitis.
Lack of balance in diet and essential nutrients can lead someone to be more prone to tendinitis. Usual culprits are vitamin c, magnesium, and quality protein so make sure you’re getting enough foods rich in these.
Special diets like Paleo and GAPS help address the intake of inflammatory foods and can even help identify food allergies which can also play a role in inflammation and pain caused by autoimmune response.
Of course, there are medications, salves, ointments, surgeries, supplements and more to address tendonitis and other chronic pain but those are for upcoming posts. For now, if you or someone you know are having chronic pain, look at your lifestyle and identify any areas you can change to increase positive results. My main focus has been cutting out all medications for allergies, pain, and anything else and to clean up my diet, which has got progressively worse since I injured my hip. I have already noticed improvement!