Many people get to know tendinitis in the course of their lives as an unloved, often recurring companion. The pain is severe and movement is severely restricted. Today we want to tell you how acupressure can help here - especially preventively - and explain where the severe pain comes from in the first place. Below you will find specific preventative exercises for one of the most common causes in everyday life: working for hours at the computer and smartphone.
Tendonitis symptoms: Understanding nasty pain in the forearm & co.
Tendons are primarily made of collagen, which means that they are incredibly tear-resistant. If they are positioned close to bones or joints in the body, a lot of friction can occur. It's clear that the body has come up with something useful here too: tendon sheaths! Wherever a tendon runs close to bone or cartilage, it is covered by the so-called tendon sheath. This tissue provides a cushion between the two unyielding opponents, tendon and bone or cartilage. Thanks to the tendon sheath, the force with which the tendon is moved by the muscle can be transmitted with virtually no loss of friction. But what happens if the body is unable to compensate for the friction?
Wrist pain, pain in the elbow or simply the unpleasant "tennis elbow feeling" are all signs of tendinitis. But how does it actually come about? Of course, "overuse" is the first thing that comes to mind for almost everyone. But we think it should be a bit more specific and explain it to you using the example of wrist tendinitis.
How does tendonitis develop - wrist as an example
Imagine you have your hand on the table in front of you and now lift it. As you do so, you tense the muscles of your forearm. This muscle, which you can feel, runs along your entire lower arm and then turns into a tendon that ensures that you can pull your hand up to your fingertips. If there were no tendon sheath to help the tendon glide, a violent friction would happen at the wrist and the movement would be almost impossible.
Normally, the tendon sheath consists of two layers: On the outside is a layer of connective tissue and on the inside is the synovial membrane - in between is the synovial fluid, a fluid that makes the whole thing supple. If the wrist is moved sideways particularly often (for example, when using a computer mouse) or the thumb is repeatedly used in the same position (for example, on a smartphone), the synovia can no longer absorb the increasing friction. Inflammation occurs.
Some sports, such as tennis or rowing and, for example, the hormonal situation during pregnancy or breastfeeding, but also the daily work at a computer workstation not well adapted to the body, can promote forearm pain, thumb joint pain up to a thumb tendinitis. That's why we think it's important to prevent! And this is where acupressure comes into play.
Prevent tendonitis with acupressure mat
Sharp pain on the outside of the wrist, increasing movement problems in the thumb or tendinitis in the elbow occur particularly often during traditional office work. The hand on the mouse, keyboard or smartphone always performs the same movement. Often for hours on end, without any significant breaks. As described above, at some point it can happen that the body can no longer compensate for this. The result is an inflammatory reaction. To prevent this from happening in the first place, we have put together a little office bingo of four exercises with the Shakti Mat. If you incorporate them into your day, you give your body a good chance of staying strong, well supplied with blood and supple despite one-sided strain.
Spiked circles
Place one of your forearms, including your hand, on the acupressure mat. If the points are too strong for you - especially at the elbow - then place a cloth underneath to soften the sensation. Now make very small circular movements with your whole arm, but without lifting it. As if you were shaking the spikes very slowly. Take at least a minute, preferably two or three, to do this so that your body has the opportunity to really get a good blood flow. Then repeat the exercise with the other arm.
Stretching and drumming
Support your hands "upside down" on your hips so that your wrist is stretched in the opposite direction than when using a mouse. The thumb remains relaxed, you feel stretch all along the back of the hand and possibly some pressure at the base of the thumb. Hold this stretch for four deep breaths. Then tap the acupressure mat with the flat of your hands like a drum. Alternate these two exercises a total of four times.
Shoulder Bird
Place the Shakti Mat on the floor, you can leave your T-shirt on if you are not at home. The pressure is completely sufficient for most people and in the office it is more appropriate to do the whole thing with clothes on.
Spread your arms out and let yourself sink deep and heavy onto the mat for two breaths. Now start to bring your bird wings towards each other in front of your chest and then cross them over as far as feels good for you. Open the wings again until your arms are on the floor. Now repeat the crossing of the wings the other way round so that another arm is on top. Do this movement five to ten times, alternating arms and taking your time.
Thumb massage
Place one hand in the middle of the acupressure mat so that the thumb is spread out as far as comfortably possible and points straight upwards. Now fold the mat over the hand and apply light pressure to the area around the ball of the thumb with the second hand. Experiment with vibrating, wiggling or squeezing movements to see what feels comfortable and circulates the blood and stay with it for a minute before changing hands. Repeat the exercise at least once more on each side.
What to do in case of tendonitis?
Even though we say that we recommend acupressure primarily as a preventative measure, there are some Shakti fans who swear by their mat even with acute inflammation. We would like to pass on Yannik's words to you at this point: "I bought the Shakti Mat Original because of tendonitis in my plantar fascia and Achilles tendon. Since I've been using the mat every day, my legs feel much better supplied with blood and standing on the mat in the morning gives me the momentum I need to start the day feeling liberated."
Tendonitis Taping & Ice Baths
Once the pain in the elbow, wrist or foot has crept in, there are various treatment options. The classic treatment for tendinitis is often rest in the form of a splint. This is a blessing for some people, but for others it is very unpleasant and they downright hate the splint. In this case, the increased stress can delay healing and taping may be more appropriate. It combines the immobilizing effect with a much more everyday feeling, as tape disappears under clothing and is much less restrictive on overall mobility. As we are not tape experts, we won't tell you any more here, but will simply give you the tip of asking your practitioner whether this option would make sense for you if the thought of a splint is already causing you stress.
How to ice bath - the Wim Hof method for tendinitis
If you are healthy apart from tendinitis and like to experiment at home, the Wim Hof method can be exciting for you. You create an ice cube bath for the affected body part and actively relieve the pain. An elbow ice bath would then look like this, for example:
Grab a bowl that is deep enough to completely immerse your elbow. Pour cold water from the tap into the bowl and add a pack of ice cubes fresh from the freezer. Leave to stand for about ten minutes so that it gets really cold. While it cools down, do Wim's breathing exercise.
Now dip your elbow and hold for two, but better three minutes. Meanwhile, keep breathing calmly. Three minutes in ice water can be very long. You can do it! Dry the body part well after the ice bath, oil or cream it and then dress warmly.
Tendinitis, how long to rest & when to see a doctor?
The first thing that goes through your mind when you are diagnosed with tendinitis and told to "please take it easy" is usually: "Oh no, how long does tendinitis actually last? Am I really not allowed to do anything now?
Although there are general recommendations of "a few weeks", for example from the AOK health insurance fund, we think it's quite clear that you should clarify with your trusted medical professional exactly what resting due to tendonitis means for your affected body part. Protracted tendinitis can flare up again and again and should therefore, in our opinion, be well observed and treated.
As soon as the acute inflammation has healed, the Shakti Mat is the perfect tool to wake up tired muscles and stimulate blood circulation.
If you would like to discuss the topics of acupressure and acupressure mats for the prevention of tendinitis and give other affected people tips or ask questions, please leave us a comment or visit us on Facebook.
Sources for this article:
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AOK, "When Shoulder & Wrists Need Rest" https://www.aok-bv.de/presse/medienservice/ratgeber/index_22297.html (accessed 11/02/2022).
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Reed Gach, Michael: Healing Points. Akupressur zur Selbstbehandlung von Krankheiten, Munich 1992. p. 15 ff.
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Spotify, KAF Academy: Tendonitis & How you can help your customers immediately
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Techniker Krankenkasse: https://www.tk.de/techniker/gesundheit-und-medizin/behandlungen-und-medizin/orthopaedische-erkrankungen/belastungsgrenze-ueberschritten-sehnenscheidenentzuendung-2018692?tkcm=ab (view on 02.11.2022)
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Wim Hof Method, official website: https://www.wimhofmethod.com/science (accessed 02.11.2022)