What Is Tendinitis?
Tendonitis is the inflammation or irritation of a tendon, which is the thick cord that connects muscle to bone. It typically results from repetitive motion, overuse, or injury, and is common in areas like the shoulder, elbow, knee, hip, and Achilles tendon.
Common Types:
Tennis elbow
Golfer’s elbow
Swimmer’s shoulder
Jumper’s knee
Pitcher’s shoulder
Common Symptoms
Pain near the affected joint, especially during movement
Swelling and tenderness
Stiffness or reduced range of motion
Cracking or popping sensation when moving the joint
How to help Tendinitis
Home Remedies:
Rest: Avoid activities that aggravate the tendon.
Ice: Apply cold packs to reduce swelling and pain.
Stretching: Gentle stretches can improve circulation and reduce tension.
Eccentric exercises (Details below)
Common Recovery Times
Acute tendinitis: Usually resolves within 2 to 6 weeks.
Chronic tendinitis: May take several months and requires more intensive treatment
What Are Eccentric Shoulder Exercises?
Eccentric exercises involve lengthening the muscle under tension, which helps stimulate healing in tendon tissue. These exercises are key to improving strength, reducing pain, and restoring function.
Recommended Eccentric Exercises for Shoulder Tendinitis
Here are some examples of the most effective eccentric routines:
1. Eccentric Shoulder External Rotation (Seated/Supported)
Sit sideways in a chair with your elbow bent at 90° and supported.
Slowly rotate your arm forward toward the floor (eccentric phase).
Return to start position by repositioning your arm without resistance.
Start with 2 sets of 15 reps twice daily, adjusting based on pain tolerance.
2. Pendulum Circles
Lean forward and let your arm hang.
Use body momentum to gently swing the arm in small circles.
Perform 10 clockwise and 10 counter-clockwise reps
3. Scapular Squeezes
Pinch your shoulder blades together and hold for 10 seconds.
Repeat 10–15 times
4. Arm Circles
Extend arms at shoulder height.
Make small circular motions for 10 seconds in each direction.
Gradually increase circle size for added resistance
5. External/Internal Rotation with Resistance Bands
Attach a resistance band to a door handle.
Rotate your arm outward (eccentric phase) slowly.
Return to start position without resistance.
Focus on slow, controlled movement.
Mike Morningstar
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