Tendinitis, the infamous inflammation of our tendons. What can we say about it? This is a frustrating condition that interferes with our daily activities. While acute injuries often get our attention, it’s frequently ignored that our everyday habits either help us to prevent or create new future problems in our bodies. Many people unknowingly engage in behaviors that aggravate their tendinitis, prolonging recovery and potentially leading to chronic issues.
Our team of board-certified doctors provides conservative, non-surgical, and regenerative treatments to heal sports injuries and relieve pain. Our offices are located in Westfield and West Orange, New Jersey, and serve all of Union county, Morris county, Middlesex county, and Somerset county including the surrounding towns of Cranford, Garwood, Clark, Scotch Plains, Mountainside, Springfield, Summit, Chatham, Millburn, Short Hills, Maplewood, Watchung, Berkeley Heights, Livingston, Union, Edison, Woodbridge, and Elizabeth. If you think you might need treatment for your tendinitis, don’t hesitate to call Genesis Orthopaedic and Spine or request an appointment online today.
For appointments, call us or book online at any of our convenient locations in Middletown, Morristown, Ridgewood, Westfield, and West Orange.
5 Habits That Will Give You Tendinitis and You Need to Stop
1. Ignoring Pain Signals and “Pushing Through”
Many people think that pushing through pain demonstrates strength, discipline, and determination. This mindset of “no pain, no gain” often prompts them to keep doing activities that cause discomfort.
The truth is that tendons need rest to heal. When you continue activities that stress inflamed tendons, you’re essentially re-injuring the tissue before it has time to repair itself. This creates a cycle of inflammation and micro-tears that can transform acute tendinitis into a chronic condition.
2. Maintaining Poor Posture Throughout the Day
Slouching at your desk, craning your neck forward to look at screens, hunching your shoulders while walking, or sleeping in awkward positions are all postural habits that can lead to tendinitis without you realizing it.
Poor posture can exacerbate tendinitis by creating muscle imbalances and placing abnormal stress on tendons. When muscles are tight or weak due to poor positioning, tendons must work harder to maintain stability and movement. This increased workload contributes to inflammation and delayed healing.
3. Inconsistent or Improper Stretching and Warm-up
Many people either skip stretching entirely, stretch only when they remember, or perform stretches incorrectly. Some stretch cold muscles, while others stretch too aggressively, thinking more intensity equals better results.
Tight muscles put additional strain on tendons, while improper stretching can actually cause micro-tears in already inflamed tissue. Inconsistent stretching means you’re not maintaining the flexibility needed to reduce tendon stress over time.
4. Inadequate Sleep and Recovery Habits
Getting insufficient sleep can indirectly cause tendinitis; common patterns in our busy lives include maintaining irregular sleep schedules, sleeping in positions that stress tendons, or not allowing adequate recovery time between activities.
Sleep is when your body does most of its tissue repair work. Poor sleep quality or quantity impairs the healing process and increases inflammation throughout the body. Additionally, fatigue leads to poor movement patterns and decreased body awareness, increasing the risk of aggravating tendinitis.
5. Neglecting Nutrition and Hydration for Tissue Health
Consuming a diet high in processed foods and inflammatory ingredients, not drinking enough water throughout the day, relying heavily on caffeine, or skipping meals are nutritional habits that many people don’t connect to their tendinitis symptoms.
Poor nutrition can increase systemic inflammation and impair tissue healing. Dehydration affects the quality of synovial fluid that lubricates tendons, making them more susceptible to irritation. Certain foods can promote inflammation, while others support the healing process.
When to Seek Professional Help
While these habit changes can significantly impact your recovery, persistent or severe tendinitis should be evaluated by a healthcare professional. Consider seeking help if:
- Pain interferes with daily activities or sleep
- Symptoms don’t improve after 2-3 weeks of conservative management
- You experience numbness, tingling, or weakness
- You’re unsure about proper exercise or stretching techniques
Our team can provide personalized guidance and ensure you’re on the right path to recovery. If you suspect that you may have tendinitis, call or book an appointment online at Genesis Orthopaedic and Spine to schedule a visit for tendinitis treatment in New Jersey today.
