Emphasize eccentric contractions rather that concentric in the areas where you’re feeling tendon stress. An example would be lowering the bar slowly (6–10 counts) in the biceps curl and then having a spotter help you lift the weight into the upright, or contracted, position. Studies have shown that eccentric loading may strengthen the tendon while reducing stress on it. This is an often-overlooked but important method of rehabbing tendons.
Modify your “no pain, no gain” philosophy. This begins by carefully listening to your body. Stop training any time you feel sharp pain or an unusual irritation in the area. If you experience prolonged soreness or a deep ache after training you may need to lower your intensity in that muscle group until it becomes clear what those sensations are related to.
Supplement to ease your tendon irritation. A number of supplements, including those that can be used either topically or orally, have been shown to help with tendinitis. Keep in mind, however, that no substance has shown an ability to reverse the cellular damage of tendinitis; only time and healing can do that. But certain supplements may be helpful in reducing the pain and inflammation associated with tendinitis and cultivating a supportive environment for healing. Those noted as being effective are:
>> Fish oil. Some bodybuilding authorities recommend up to 30 grams a day, but 5 grams is a more conservative daily dose that may be effective.
>> Glucosamine sulfate. Take 1,500 milligrams four times a day for the first few days then 1,500 milligrams per day thereafter.
>> Magnesium. Take 250 milligrams two times a day.
>> Methylsulfonylmethane (MSM). Follow the directions on the product label.
>> Vitamin C. 1000–3000 milligrams per day.