{"id":4925,"date":"2019-03-14T06:23:31","date_gmt":"2019-03-14T06:23:31","guid":{"rendered":"https:\/\/simplyhealth.io\/?p=4925"},"modified":"2021-05-28T15:11:06","modified_gmt":"2021-05-28T15:11:06","slug":"10-natural-ways-to-treat-tendonitis","status":"publish","type":"post","link":"https:\/\/simplyhealth.io\/10-natural-ways-to-treat-tendonitis\/","title":{"rendered":"14 Natural Ways to Treat Tendonitis"},"content":{"rendered":"\n
\"\"<\/figure><\/div>\n\n\n\n

Tendonitis is an inflammation of the tendon, the connective tissue that connects the muscle to the bone. Pain, inflammation, swelling, reddening and a hot feeling are symptoms of tendonitis, and there are a number of ways to experience relief. <\/p>\n\n\n\n

Resting, elevating the area and applying cold packs to the affected area will help heal your tendonitis. Massage and acupuncture are advanced ways of treating tendonitis that has been shown to work effectively. Eating plenty of fruits and vegetables, oily fish and amino acids such as bromelain is a great way to reduce inflammation. Herbs and essential oils can also be useful for relieving discomfort. <\/p>\n\n\n\n

Physical therapy can help you stretch in ways that can help reduce pain and avoid further injury and discomfort with your tendonitis. It is a good idea to try these methods before relying on prescription drugs for pain which can lead to dependency and may carry side effects.
<\/p>\n\n\n\n

1. Rest <\/strong><\/h3>\n\n\n\n

When your tendons <\/a>are inflamed, the first thing you should do is listen to the signals your body is giving you. Pain is the body\u2019s way of saying it is time to slow down and to avoid stress and strain. While you rest the area affected by tendonitis, consider elevating it to relieve the pain. Although you are resting the area, that doesn\u2019t mean certain exercises are out of the question. <\/p>\n\n\n\n

Many therapists do not recommend a complete sedentary way of treating tendonitis, but to do some mild exercises to strengthen the muscles around the tendon to help support the tendons. Once you have rested your knee or elbow thoroughly, find out the proper way to move to prevent the aggravation of tendonitis. In addition, you should know when to take breaks and avoid the strain that can lead to injury.
<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

2. Cold<\/strong><\/h3>\n\n\n\n

When your knee, elbow, wrist or shoulder is affected by tendonitis<\/a>, some of the symptoms may include redness and heat in the area. If you have these symptoms, it is important to rule out any type of infection that must be treated immediately. If the swelling is simply a normal part of tendonitis, then you can treat these symptoms with the application of ice packs or a bag of frozen vegetables to reduce the swelling. <\/p>\n\n\n\n

In the beginning, you will want to apply ice-cold 3 to 4 times a day for at least half an hour, and then you can make the applications a little less frequent. Avoid applying ice directly to the skin, but use an ice pack or a bag. Try to rest and elevate the affected area when applying cold treatments. The combination of rest and cold treatment are some of the most effective ways of dealing with tendonitis.
<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

3. Massage<\/strong><\/h3>\n\n\n\n

In the case of tendonitis, the tendons become stiff and uncomfortable. If the tendonitis was caused by repeated stress, the tendons remain tense and find it difficult to relax. A massage can loosen the tendon and help relieve the pain. Frequent massage <\/a>can cause an alleviation of symptoms altogether. <\/p>\n\n\n\n

One type of massage that is especially effective for tendonitis is transverse friction massage. This treatment helps improve circulation, reduce pain and reduce the incidence of internal scarring. The motion of this type of massage moves perpendicular to the tendon releases tension and relieves pain. <\/p>\n\n\n\n

It is recommended to get this type of massage from a professional who has experience treating tendonitis. You can rub the tendon in a perpendicular direction between massages but there is no replacement for having a therapeutic massage done by an expert. A massage done with certain types of essential oil may create even more relief.
<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

4. Acupuncture<\/strong><\/h3>\n\n\n\n

If you find that your tendonitis is not going away on its own and you are still experiencing pain, you might want to try acupuncture<\/a>. Several studies have shown the effectiveness of acupuncture to treat conditions such as tendonitis. Traditional Chinese medicine is based on the idea that illnesses and pain are caused by the energy that is blocked and acupuncture can unblock these areas and allow the free flow of energy. <\/p>\n\n\n\n

In addition, acupuncture can encourage the release of natural pain relievers in the body and can alter the way the brain processes pain. The treatment calms the sympathetic nervous system and can encourage the release of chemicals in the brain that can create feelings of relief and relaxation. Before you find an acupuncture treatment work with a specialist who has a license and has had to experience working with people suffering from tendonitis. <\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

5. Herbs<\/strong><\/h3>\n\n\n\n

Herbs <\/a>can be used to treat many conditions, and tendonitis is no exception. The extract from turmeric, called circumin, has a host of health benefits, including the ability to reduce inflammation. An article in the Journal of Biological Chemistry found a link between turmeric and the treatment of tendonitis. Other herbs that can be useful to heal the symptoms of tendonitis include white willow, ginger, devil\u2019s claw, and bromelain. The latter is an enzyme that should be taken on an empty stomach a half an hour before meals or at least an hour after eating. <\/p>\n\n\n\n

Although most people think herbs are harmless, they should be treated with the same respect as medicines and need to be taken in the correct dosages. Many of these herbs are available fresh or in capsule form and can be found in a supermarket or from a natural store that specializes in herbs.
<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

6. Foods<\/strong><\/h3>\n\n\n\n

Certain foods contain vitamins<\/a>, minerals and other substances that can ease the discomfort of tendonitis. A wide selection of fruits and vegetables contain phytonutrients that can work as anti-inflammation agents. Eating more leafy greens, onions, garlic, squash, carrots and peppers can help relieve discomfort. Look for plant foods that are brightly colored with rich greens, oranges, and reds. Omega 3s also have strong anti-inflammatory properties. <\/p>\n\n\n\n

These beneficial fatty acids are found in sardine, salmon, flaxseeds and certain types of nuts. Chilies and other peppers contain capsaicin which can reduce swelling and irritation. Raw pineapple has plenty of the amino acid bromelain that can relieve the discomfort of tendonitis. Eating a balanced diet, in general, can promote muscular strength that can prevent injuries that can lead to tendonitis. Consuming plenty of protein and iron can keep muscles healthy and aid in recovery. Collagen-building vitamins like vitamin C can strengthen tendons.
<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

7. Essential Oils<\/strong><\/h3>\n\n\n\n

Essential oils<\/a> that can be used to scent a room through a diffuser or rubbed onto the skin can help relieve the symptoms of tendonitis. There are a number of essential oils that can be effective, but for tendonitis, the two of the best are lemongrass and marjoram. Both of these herbs in essential herb form are beneficial for toning muscles and tendons and can help repair connective tissues. <\/p>\n\n\n\n

These oils can be rubbed right onto the skin, but since they tend to be strong, it is often useful to dilute them with a neutral-smelling oil, such an almond. You can also use coconut oil or apricot kernel oil as a carrier oil. Peppermint is also a good choice because it works as a pain reliever and an anti-inflammatory agent. Lavender is also calming and has antispasmodic properties. You can combine the benefits of two treatments by using essential oils in a lateral massage of the tendons.
<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

8. Physical Therapy<\/strong><\/h3>\n\n\n\n

Since tendonitis is often caused by repetitive motion or sudden injury, one of the best ways to treat the condition and prevent it from getting worse is through working with a physical therapist who can prescribe a few exercises to relieve the strain and prevent it from getting worse. One of the ways the condition develops is because of moving improperly through repetitive tasks at work, such as constant typing or lifting your arms up for hours during a painting job. <\/p>\n\n\n\n

A physical therapist<\/a> can show you how to move when you are on the job in a way that will prevent damage to the tendons. In addition, a physical therapist can show you how to do sports in a way that will allow you to play without pain and to prevent serious injuries from happening. The guidance from a professional can help keep your tendons working well and ease you on the road to recovery. <\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

9. Compression<\/strong><\/h3>\n\n\n\n

Compression is the technical term used for wrapping a bandage around an affected area, using a compression sock<\/a>, or using a compression tube. All these methods achieve effectively the same things: helping to prevent additional fluid from building up in the area and even help to reduce the swelling by driving out what is already there.<\/p>\n\n\n\n

Compression also has an additional benefit:\nthat being to help support the joint and the muscle through the range of motion\nwhen engaging in exercise or normal activity. Should you have injured your\nelbow for instance, then wearing a compression sleeve can help you to more\nsafely practice such things as bicep curls or even light sports with a lower\nchance of injury. Similar, you may also use a splint to keep the area still\nduring activity.<\/p>\n\n\n\n

This can be a useful way to manage a graded\nreturn to your usual activity as the symptoms begin to improve.<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

10. Warmth<\/strong><\/h3>\n\n\n\n

We have already discussed the role of ice and\ncold applied to an affected tendon. However, it\u2019s also possible to treat the\nproblem with a warm compress: and this may even be preferable in the long term.<\/p>\n\n\n\n

The reason for this is that a warm compress actually encourages blood flow to the area: blood flow which carries nutrients, amino acids<\/a>, and antibodies to heal and protect the injured tendon.<\/p>\n\n\n\n

There is a school of thought that suggests that it actually is not beneficial to try and prevent this inflammation in any way because you are actually combating the body\u2019s natural repair process and defenses. In this case, using a warm compress may make more sense and particularly in the case of something like tendon injury which only normally gets limited blood supply as compared with muscle (and therefore takes longer to heal).<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

11. Contrast Therapy<\/strong><\/h3>\n\n\n\n

Or you can take this entire concept one step further by using what is known as \u2018contrast therapy<\/a>\u2019. Here, you are going to use a combination of cold and warm in order to try and stimulate even more blood flow to the area and to maximize the healing processes of the body. This typically involves taking a shower and alternating between warm and cold. <\/p>\n\n\n\n

By doing this, you will not only be able to get the benefits of both cold and warm exposure, but you will also be able to \u2018pump\u2019 the blood around the body to the affected area. Specifically, by alternating between warm and cool, you cause vasoconstriction and dilation: the widening and shrinking of the veins and arteries. This, in turn, causes the blood to start traveling to the affected area even more quickly.<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

12. Exercise<\/strong><\/h3>\n\n\n\n

While it is important to rest in order to encourage with the healing of the tendons and any other type of injury (and to prevent a further accident), you can actually also improve your recovery by engaging in more exercise<\/a>. This works because it allows you to strengthen the tendons, to encourage more blood flow, and to generally support the repair process.<\/p>\n\n\n\n

Speak with your physician and make sure they give you the go-ahead to return to exercise. Then, once you have returned, try using very light resistance and a high \u2018rep range\u2019. This means you\u2019ll be performing repetitions of 15, 20, or even more. This, in turn, means that blood will be constantly sent to the area and will eventually pool there via a process called occlusion. This flooding will then cause the release of metabolites like growth hormone, which stimulate protein synthesis, and will also ensure that adequate nutrients make it to the area.<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

13. Mobility Training<\/strong><\/h3>\n\n\n\n

Mobility training can help to improve an injury in the short-term by restoring normal range of motion and helping to prevent tightness and pain from leading to more accidents. At the same time though – and perhaps more importantly \u2013 it can also prevent future injury by helping you to correct poor movement patterns and generally avoid anything that might lead to accidents<\/a>.<\/p>\n\n\n\n

Mobility work will mean things like restoring\nrange of motion in the ankles, things like preventing tightness in the\nhamstrings, or removing a \u2018quad dominance\u2019 during exercise. All these are\nexamples of one muscle group doing more of the work than it should be, thereby\naltering the posture and gait, and thereby placing the weight in areas of\nstructural weakness. For instance, poor ankle mobility will cause you to lean\nslightly backward during a squat, thereby placing a lot of strain on the back.<\/p>\n\n\n\n\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

14. Sleep<\/strong><\/h3>\n\n\n\n

Getting adequate sleep is important for recovery from training and especially important for recovery from injury<\/a>. Sleep is when the body produces the most of its anabolic (muscle and tissue building) hormones, such as testosterone and growth hormone. This then puts you in a deep state of repair and helps to send more blood and nutrients to the affected area. Of course, during sleep, you are also fully rested: taking the weight off the area and releasing any tension. Finally, sleep allows the body to redirect energy from some other low-level tasks and direct that to the immune system and repair of the tissue.<\/p>\n\n\n\n

When you get adequate sleep this can lead to\nhuge differences in your recovery. Try to keep your room as dark as possible,\nmanage the temperature (cooler is better), drink plenty of water before bed,\nand avoid any blue light or stimulating activities if possible.<\/p>\n\n\n\n\n\n\n\n

\r\n

<\/div>