Natural Treatments for Tendonitis Symptoms, Causes, and Diet Tips

Specialty: Physiotherapy

Dr. Sudhansu Singh is a Physiotherapist, Sports and Musculoskeletal Physiotherapist, and Neuro Physiotherapist with 8 years of experience. He is a member of the Federation of Indian Manual Therapists (FIMT) and an active member of the Delhi... more

Tendonitis, or inflammation of your tendons, can happen due to sudden twists and falls. While ointments and painkillers can help you ease the pain, the natural treatments for tendonitis discussed in this article can provide immediate relief. Tendonitis can happen anytime during an intense workout or a sudden sprint, causing severe pain and distress! Therefore, it is important to take proper care to prevent further damage and soreness. These natural home remedies can come to your rescue until you get professional help. Read on to know more.

What Is Tendonitis?

Tendonitis is a medical condition that develops as a result of inflammation or irritation of a tendon a thick cord of collagen tissue that attaches your bone to your muscle. This condition is also commonly referred to as tendinitis.

It can occur as a result of a repetitive but minor impact on the affected area or from serious injury. Wondering which areas of your body are more prone to tendonitis? Lets find out.

Common Areas Affected by Tendonitis

While tendonitis can occur in part of your body where a tendon is connecting your bone to your muscle, it is more likely to occur in the:

  • Base of your thumb
  • Elbow
    • Knee Hip
  • Shoulder
  • Achilles tendon

Tendonitis is classified into different types depending on the different body parts it affects.

Types Of Tendonitis

Inflammation of your tendon results in the signs and symptoms listed below.

Signs And Symptoms

The symptoms associated with tendinitis are:

  • Pain in the affected and surrounding area: The pain can be gradual or sudden and severe in the presence of calcium deposits.
  • Frozen shoulder or adhesive capsulitis: Loss of shoulder motion
  • Pain that worsens upon movement
  • Crackling or grating of tendons as they move
  • Swelling
  • Redness
  • Development of a lump along the tendon

These symptoms can last anywhere from a few days to several weeks or even months.

Various activities can trigger or even worsen existing cases of tendonitis. They include the following.

Causes And Risk Factors

Other factors that can increase your risk of developing tendonitis are:

  • Sitting or sleeping in an incorrect posture at home or at work
  • Not warming up before a strenuous workout or sports
  • Medical conditions like rheumatoid arthritis, gout, or psoriatic arthritis
  • Overuse of the affected tendon
  • Infections from a cat or dog bite

If you visit a doctor for your condition, they may ask you to undergo any of the following diagnostic tests to confirm tendonitis.

Diagnosis

To diagnose your condition, your doctor may ask you to:

  • Get a physical examination done to look for an injured tendon.
  • Get an X-ray to look for calcium deposition that will help confirm the diagnosis.
  • Take other imaging tests like an ultrasound or MRI scan to look for swelling.

Once your diagnosis is confirmed, you may start looking for ways to alleviate your symptoms. Treatment will help in combating tendonitis faster and preventing your symptoms from worsening.

Note: The first line of treatment for acute tendonitis should be RICE. R Rest, I Ice, C Compresion, E Elevation of the joint.

Why This Works

Epsom salt is also known as magnesium sulfate. The presence of magnesium helps reduce the inflammation and swelling of your tendons (1).

How Often You Should Do This

You can apply an apple cider vinegar compress thrice daily.

Why This Works

Apple cider vinegar has powerful anti-inflammatory properties due to the presence of acetic acid in it. It can help reduce pain, swelling, and inflammation (2).

How Often You Should Do This

Do this 2 to 3 times daily for best results.

Why This Works

An ice pack helps reduce symptoms of inflammation and swelling when applied topically. It also numbs the affected area and relieves pain (3).

Why This Works

Bone broth contains nutrients like glucosamine and chondroitin that help in speeding the healing of your tendons (4).

How Often You Should Do This

You can apply cayenne pepper topically 2 to 3 times daily.

Why This Works

One of the main components of cayenne pepper is capsaicin. This compound exhibits analgesic activities that relieve pain and alleviate inflammation (69333/' target='_blank' rel='noopener noreferrer' >5), (6).

What You Have To Do

Consume foods rich in vitamin C like citrus fruits, spinach, and kale or take additional supplements for it after consulting your doctor.

Why This Works

Supplementation with vitamin C helps in speeding up the healing of inflamed tendons. This could be due to its anti-inflammatory properties as well as its ability to synthesize collagen (7).

How Often You Should Do This

Drink ginger tea twice daily for faster recovery from tendonitis.

Why This Works

Ginger possesses powerful analgesic and anti-inflammatory properties due to the presence of gingerol in it. These activities can help manage pain, inflammation, and other symptoms of tendonitis (8).

Why This Works

Castor oil contains ricinoleic acid that possesses anti-inflammatory and analgesic properties that can help alleviate pain and inflammation (9).

[ Read: How To Use Castor Oil To Treat Arthritis? ]

Why This Works

Turmeric contains curcumin. Curcumin possesses anti-inflammatory and analgesic properties that can help in healing tendonitis and alleviating its symptoms (10), (11).

In addition to these natural treatments for tendonitis, there are some medical treatments available to alleviate the symptoms of this condition. They are discussed below.

[ Read: 30 Anti-Inflammatory Foods + Ways To Fight Inflammation ]

Other Treatment Methods

Your doctor will first suggest you get enough rest and may even ask you to use ice packs.

You may be prescribed painkillers like:

  • Non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen
  • Corticosteroid injections
  • Physical therapy that may involve massaging the affected area

If your condition persists and there are also calcium deposits surrounding the tendon, you may have to avail shock wave therapy.

However, if your condition deteriorates because of leaving the affected tendon untreated for too long, causing the tendon to rupture, you may need to undergo surgery.

If you are recovering from tendonitis, you must pay extra attention to your diet as well.

Best Diet For Tendonitis

Foods To Eat

Foods that help tendonitis are mostly anti-inflammatory. They include:

  • Vitamin C-rich foods like citrus fruits, green leafy vegetables, bell peppers, broccoli, and papaya
  • Whole grains like brown rice, spelt, oats, and rye
  • Omega-3- rich foods like fatty fish, walnuts, flaxseed, canola oil, and chia seeds

Foods To Avoid

Avoid these foods:

  • Foods containing saturated fats like high-fat dairy and meat like lamb and steak
  • Refined grains like white bread, white pasta, pretzels, and low-fiber cereals
  • Foods containing free sugar like candies, soft drinks, and pastries
  • Caffeine
  • Alcohol

In addition to these diet tips, following a few prevention tips may help avert the recurrence of the condition.

Prevention Tips

Tendonitis refers to an inflammation of the tendons and may occur due to repetitive strain on the tendons, injuries, or certain medical conditions like arthritis and gout. The most commonly affected body parts are the knee, elbow, hip, shoulder, the base of the thumb, and Achilles tendon. Besides pain and discomfort, you may notice symptoms like swelling, redness, and lumps along the tendon if you have developed tendonitis. Over-the-counter drugs and prescription medications are available for treating the pain. Still, you may also choose to apply natural treatments for tendonitis as plenty of home remedies are available. Epsom salt, apple cider vinegar, ice packs, bone broth, castor oil, turmeric, and cayenne pepper are some of the natural ingredients you can use to relieve pain and inflammation. If pain persists or worsens, consult your medical provider to avoid delayed treatment.

Frequently Asked Questions

When to see a doctor for tendonitis?

See a doctor immediately if you experience recurring pain and/or swelling in the impacted area that does not subside despite rest or medications. This usually happens if you have ruptured your tendon.

What are the best essential oils for tendonitis?

Essential oils that are anti-inflammatory and analgesic can help a great deal in relieving tendonitis. A few such essential oils are lavender oil, peppermint oil, sweet marjoram oil, frankincense oil, helichrysum oil, lemongrass oil, and chamomile oil.

How painful is calcific tendonitis?

Calcific tendonitis is not of much concern unless the calcium deposits causing it to become inflamed or bigger. Calcium deposition mostly occurs in the muscles and tendons that surround your shoulder joints. Progression of this condition may have extremely painful results, and it is even capable of impairing your movement.

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