Understanding tendon pain: useful information about causes and preventive measures
Learn more about the causes of tendon pain, how you can prevent it and when professional help is advisable.
Tendon pain can severely affect your everyday life – whether walking, working or playing sports. It is often the result of overexertion, poor posture or a lack of exercise. In this article, you will learn more about possible causes, preventive measures and when it is advisable to see a doctor.
Rest and targeted relief
When tendons hurt, it is often a sign that the body needs a break. If tendons are overworked, it may be advisable to reduce strenuous activities such as intensive sport or prolonged standing. However, it is important not to completely immobilise the body – gentle movements such as walking or light stretching exercises can promote blood circulation. It can be particularly helpful to support your feet with good footwear. Shoes with soft soles and a comfortable footbed can reduce pressure points and provide better stability. If symptoms persist, you should consult a doctor.
Targeted exercise: Get active, but do it right
Complete rest is often not the best solution in the long term. Once the acute pain subsides, it may be a good idea to slowly start exercising again. Gentle sports such as swimming, cycling or yoga may be suitable. These can strengthen the muscles, promote mobility and help correct poor posture.
At the same time, they put less strain on tendons and joints. Stretching exercises can also be an important part of your routine. For example, you can stretch your calf muscles by placing your hands against a wall and slightly extending one leg behind you. This simple exercise can promote blood circulation. It is important to always proceed slowly and in a controlled manner to avoid overexertion. If you are physically active, the right footwear plays an important role. Well-cushioned shoes with a stable footbed can reduce the impact of each step. Here, too, it is important to pay attention to quality and a good fit. If symptoms persist, you should consult a doctor.
Small changes in everyday life Tendon pain can be caused not only by sport, but also by everyday stresses. Standing for long periods, repetitive movements or unsuitable shoes can contribute to tension and strain. It can therefore be helpful to make conscious changes to your everyday routine:
- Change position: Avoid staying in the same position for too long. Whether at work or at home: stand up regularly, walk a few steps and stretch to promote blood circulation.
- Ergonomic sitting posture: Make sure that your workplace is well adjusted to you. An unfavourable posture can affect your entire musculoskeletal system.
- Another important point is the footwear you wear in everyday life. Shoes with good cushioning and sufficient space for the toes can be useful. Barefoot shoes or models with a wide fit can support the natural rolling motion of your feet.
Care and prevention: Preventive measures
In the long term, prevention of tendon pain is important. Regular care and targeted exercises can help keep you healthy. One method of foot care is to use a fascia roller or a small ball for the soles of the feet. Regular skin care with moisturising creams can prevent friction and blisters. In addition to care, it is advisable to maintain good posture and an ergonomic environment. Exercises such as squats or calf raises can strengthen your muscles. Regular stretching exercises – especially after exercise – can also be helpful. If symptoms persist, you should consult a doctor.
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Tendon pain can be unpleasant, but preventive measures can often help a lot. Whether through adequate rest, targeted exercise or small adjustments to your daily routine, your body will benefit from you giving it the attention it needs. Remember that good footwear can also play an important role – it can help relieve the strain. Give your tendons the attention they need and support them through conscious behaviour. However, if you experience persistent or severe symptoms, you should consult a doctor to receive appropriate treatment.
