Yes, you can prevent tendonitis and bursitis by warming up before you exercise, which will prevent the swelling around the tissues, tendons, and bones in your heel and ankle that happen with both of these conditions. These stretches will also make the tendons more flexible and the muscles stronger.

Both of these conditions cause pain, inflammation, and swelling. Tendonitis usually occurs from overuse or an injury to the Achilles tendon. Bursitis is usually caused by overusing a joint or sustaining a direct trauma to the area.  

Switch up your exercise routine and avoid repetitive activities like running. If you have to perform repetitive tasks, take breaks to avoid overuse of the tendons and joints.  Don’t be afraid to change her routine as far as exercise is concerned.  Sometimes it is very helpful to alter your workout program every three weeks.  Muscles become very efficient after a certain period of time and one does not get the significant benefit as they did in the very beginning.  Also it prevents overuse and problems developing such as tendinitis, etc.

If you’re going to start a new activity, like speed and high-intensity training, start slowly and work your way up to the hardest drills.

If you’ve already suffered a bout of tendonitis, Dr. Brian McDowell and Dr. Gavin P. Ripp can assist you with custom-made orthotics to make sure the condition doesn’t pop up again. Call our office in Carmichael, CA, at (916) 961-3434 to make an appointment. 

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