Tendonitis is a type of a painful inflammation of the tendons. Many people experience this and usually resort to expensive treatment. However, that shouldn’t be the case because there are natural remedies to choose from. These natural alternatives are safer, and of course, economical. If you want to learn more, then read the full post below.
Tendonitis is commonly caused by injuries, built-up inflammation, and monotonous movements and may cause an extreme pain when not treated. Older people are more prone to this but this doesn’t mean that younger generation is safe from it. There are various ways of treating tendonitis depending on the severity of the case.
Signs and Symptoms of Tendonitis
Symptoms of tendonitis depend on how long they last. Healing can last for a couple of weeks to as long as a couple of months. This is dependent on how much inflammation has developed.
Your shoulders, elbows, heels wrists, hands, hips and knees are the most common areas where tendonitis can occur. They can go by the various names like the following:
- Jumper’s Knee
- Tennis Elbow
- Swimmer’s Elbow
- Golfer’s Elbow
- Pitcher’s Shoulder
Common signs indicating that you have tendonitis might include;
- Increased pain when exercising or moving
- Pains around a muscle, joint, ligament
Common Causes of Tendonitis
Since repetitive movement is the primary cause of tendonitis, daily actions like cleaning, running, typing, or playing sports can trigger its development. Even if an injury can initiate the development of tendonitis, it is someone’s hobbies or job that predominantly cause the issue.
Activities that can cause tendonitis to develop are:
- Incorrect posture
- Not stretching after exercise
- Working with your hands for many hours daily
- HIIT workouts and other forms of sprint
- Cycling or using the elliptical machine
Do Continue to Exercise
The possibility of having tendonitis is not a reason to pass on exercising and being active! The mentioned activities are not the only reasons that can cause your tendons to become inflamed. Current medical issues like gout, thyroid disorders, infections, rheumatoid arthritis, and reactions to certain treatments can be a trigger for your tendons to be affected.
Treat Tendonitis the Natural Way
Try using ice packs
When you already feel or see swelling, it is important to apply the ice as early as the second day of the injury. Make sure it is not applied directly to the skin by placing the ice on a piece of clothing or paper towel.
Consider wearing a brace or splint
Wearing a bandage, brace, or splint adds extra support around your tendons. These can help you make sure that the affected area is not moving too much.
When recuperating from tendonitis, a little self-care can be beneficial for you. One of the ways to get back in shape is to rest for a while. Or maybe, make sure to keep your activities at a low intensity.
Slowly start new exercises
You should start gradually with what your body is not used to do normally since your tendon needs to get used to any new form of body movement or activity. Resting in between exercises is very important for giving enough time for your worn-down tissue to repair itself.
Ask your physician for alternative treatments.
These are some of the ways orthopedics advice to treat tendonitis:
Physical therapy is a great way to gradually begin stretching the injured tendon in a controlled manner while it increases strength and flexibility in holding up the muscles around the tendon.
Over-the-counter or prescription painkillers
You can take ibuprofen once in a while to help in managing mild pain, however, when experiencing severe pain, a prescription gel is recommended.
There are times that a physician might advise patients to get steroid injections to aid in decreasing swelling and pain rapidly. This is not an advisable long-term method for treating and preventing tendonitis, but this method can be a fast-acting solution for very serious injury.
A physical therapist or a trained chiropractor can evaluate your posture and provide you advice on what are the safe and efficient activities you can try.
Surgery and Extracorporeal shock wave therapy (ESWT)
Your physician might advise you to try ESWT as the last option, most especially when you have already tried other treatments but are still feeling the symptoms.
This therapy is a low-pain treatment that delivers shock waves through your skin to the tendon. Similar to injections, this method also has adverse effects and should not be your first option of treatment.
Surgery – This is another method to choose from. However, it also has complications like reactions to medications and anesthesia, scarring, rupturing of the tendon and infection.
Follow an anti-inflammatory diet
Inflammation makes almost all injuries and chronic diseases worse. The meals you take into your body can have a serious effect on your general inflammation levels.
Here’s a list of some of the most effective anti-inflammatory foods you may want to take religiously:
These are full of vitamins that aids in restoring collagen, an essential element in tissues. Berries are also a great source of antioxidants that are responsible for preventing free radical damage.
High-potassium and magnesium foods
Avocados, bananas, coconut water, and greens are samples of potassium-rich foods that can help in healing fast. Magnesium is also found in the mentioned foods and is essential in muscle recovery, healthy blood circulation and helping you have a good rest.
High quality “clean” proteins
Protein is critical in repairing damaged tissues throughout the body. It is advised that one should practice getting at least 5-6 ounces of good quality protein every meal.
It is not only effective in treating tendonitis but is also helpful in recovering from strains, ligament injuries, and sprains.
And here is the list of foods that can level up inflammation and worsen tendonitis:
- Hydrogenated oils and fried foods
- Refined grains
- Too much salt
Helpful Supplements to Treat Tendonitis
To help speed up blood flow and lessen the pain, take natural essential oils like peppermint, cypress and frankincense oil and mix it with coconut oil. Administer the mixture right to the affected area three to five times a day.
It is an anti-inflammatory and a source of sulfur that is needed for tendons to function properly. It is a powerful nutrient and is also good for treating muscle aches.
Commonly found in pineapple, this enzyme has anti-inflammatory effects.
Omega- fish oils
These are anti-inflammatory fats that can control swelling and heal wounds.
Collagen or collagen protein
Tendons and ligaments are mostly made of collagen. Taking collagen in supplement form aids in restoring your supply and helps in strengthening weak areas.