Can Gardening Cause Tendonitis?

Incase you don’t have time to read this post, the answer is yes.

A SHORT STORY ABOUT A CLIENT

My phone rang.  It was a prospect who wanted to sign up for buddy sessions with his wife.  They wanted to improve their flexibility. During their consultation, they both thought they were in good shape, except for a little tightness here and there.

I asked them about their exercise history, and what they did to stay active.  They both enjoyed walking, and gardening.  As the consultation continued, I learned more about them.  It turned out that the husband had very limited range of motion in one shoulder.  He also had pain, and didn’t know what was causing it.

Since he spent a lot of time working in his garden, I thought he might have had shoulder tendonitis.  Before we did anything, I recommended he see an orthopedic doctor to find out about his shoulder.  The doctor prescribed cortisone injections, physical therapy, and rest. That meant he had to take a hiatus from gardening. When he was ready to start training, I designed a program to build total body strength, and flexibility.

PREVENTION

Strength Training strengthens the muscles around your joints, protecting them from injury.  Individuals who are strong, are less susceptible to injury than those who are weak.

HOW TO USE STRENGTH TRAINING TO PREVENT TENDONITIS

Body Weight: Using your body weight for resistance, you can shape, tone, and build plenty of muscle, including your core.  Typical body weight exercises are tricep dips, push-ups, planks, lunges, stair climbing, pull-ups, wall slides, arm raises, squats, all-fours leg lifts, and one-leg balance.  You don’t need a gym, and it won’t cost you money.

Elastic Bands: Bands are light, economical, portable, and easy to store.  They are sold in 4′, 5′, and 6′ lengths.  The standard width is 4″.  Bands vary in thickness, and are color coded.  The thicker the band, the higher the resistance.  You’ll know you’re getting stronger when you graduate to a thicker band.

Tubing: Lightweight, portable, and easy to store.  Tubing looks just like a jump rope with soft, or firm handles. Most tubes are sold with adapters to anchor the tube onto a door for certain types of exercises.  Some manufacturers include instructions.

Dumbbells: They start at 1 pound, and up.  Dumbbells are either fixed weight, or adjustable.  You’ll need a rack to store your fixed weight equipment, because they take up a lot of space.  Adjustable dumbbells are cast iron plates mounted on a bar.  When disassembled, they store flat. Dumbbells will cost you much more than bands, and tubing.

Information in this post is educational.  It should not be used to replace medical advice from your physician, or other healthcare provider.

The exercise information described in this post is not meant to replace the guidance of a personal trainer, in a live setting.  Exercises performed incorrectly may result in injury.

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Copyright 2012 Irene Pastore, and Blue Moon Personal Training

Posted on July 17, 2012, in Exercise, Injury Prevention and tagged , , , . Bookmark the permalink. Leave a comment.

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