Experiencing Tendonitis? Here Are 4 Things You Can Do to Alleviate the Pain

Pain caused by tendonitis can occur around the thumb, elbow, shoulder, knee, hip, or Achilles tendon. You may experience a minor tingling sensation that gradually gets worse over time or a sudden severe feeling without warning. It’s important to consult your doctor if you’re concerned or unsure about the cause of the pain. In many cases, however, the pain can be manageable when you give it some time and utilize some home remedies. Supportive wear, such as high-quality knee sleeves or hip braces, can help relieve tendonitis pain without restricting movement.

What Causes Tendonitis and How to Treat It

Tendonitis, or tendinitis, is a chronic condition caused by an unhealed injury, repetitive trauma, or serious damage. It is usually caused by repetitive movements that inflame or irritate the tendon. Those who engage in activities such as gardening, shoveling, woodworking, construction work, painting, or sports that require repetitive use of specific parts of their bodies, like tennis, baseball, golf, skiing, etc., are more likely to develop this condition. So what can you do to alleviate pain from tendonitis? 

1. Rest and Ice It

A bit of rest can go a long way. While it may feel like you’re being unproductive or lazy, resting will give your body much-needed time to heal naturally. When tendonitis becomes painful, rest is the best thing to do. It is far better to rest for a couple of weeks or until the symptoms subside than to push through the pain and risk more serious injury. Depending on the severity of your case, it may take you a month or six weeks to fully recover.

The most common first-aid remedy for inflammation is ice. By numbing the area, it can relieve the pain. It is best to take it slow when getting back to regular activities. You don’t want to aggravate the pain and return to square one.

2. Sleeves, Braces, and Wraps

Pain is very common with tendonitis. Knee pain, for example, can be relieved with help from supportive knee sleeves. No matter what causes your knee pain—arthritis, exercise, running, or tendonitis—knee sleeves may help you control your pain. Knees are one of the most easily injured joints in the body, so if you suffer from knee pain, keeping a knee sleeve on hand is a good idea. In addition, everyday activities become easier and better tolerated when wearing protective gear.

3. Massage

Don’t just get a massage; get a transverse friction massage. This technique was designed for treating tendonitis. Deeper strokes are applied directly to the affected area, perpendicular to the direction of the tendon. Massage reduces pain by improving blood flow to the affected and surrounding areas, preventing scar tissue from forming, and strengthening connective tissue.

It may be tempting to jump right into this remedy, but you need to consider some factors before getting started. People with rheumatoid arthritis, osteoporosis, unhealed fractures, deep vein thrombosis, recent heart attacks, burns, open wounds, pregnant women, and cancer patients should first consult with their doctor. Ensure that your massage therapist knows your complete medical history before getting this kind of treatment.

4. Change Your Diet

You might not know this, but your diet plays a significant role in injury prevention and chronic pain treatment. Therefore, avoiding inflammatory triggers is important for your health. Increasing your intake of the following foods is recommended:

• Veggies- Antioxidants in these foods combat oxidative stress, one of the main causes of inflammation. They also contain vitamins C and K and minerals that promote healing. Make sure you include cooked or raw vegetables in every meal. Some of the best vegetables for inflammation include broccoli, kale, and spinach.

• Protein- In addition to building muscle, protein is necessary for the repair of injured tissues. As a result, when you’re deficient in protein, your body will feel weak, fatigued, and sore from physical activity. Fortunately, protein comes in a variety of forms. Some of the best sources of protein are cage-free eggs, wild-caught fish, and grass-fed beef. Spinach is also high in protein. In addition, these foods contain zinc, which is essential for tissue repair and development. 

• Bone broth- The collagen found in top bone broth is essential for joint health as it may be able to provide the necessary building blocks for human cartilage, which in turn can strengthen joints. Collagen is a protein released into broth when animal bones, tendons, and ligaments are simmered over heat. This protein also has the possibility to aid in the repair of damaged tendons, ligament injuries, strains, and sprains.

• Berries- Vitamin C in berries helps your body rebuild collagen. In addition to citrus fruits and pineapples, squash and bell peppers are also excellent sources of vitamin C.

• Food high in potassium and magnesium- Potassium and magnesium are found in avocados, bananas, coconut water, and green vegetables, both of which promote healing, muscle recovery, and healthy blood circulation.

The Bottom Line

Tendonitis left untreated can permanently weaken the tendon. Often, this results in a ruptured tendon, which requires surgery to repair. As a result, the affected tissues can suffer permanent damage. If left untreated, tendonitis can cause life-long pain that interferes with everyday activities. You don’t want this to happen to you! With support aids such as knee sleeves, a few lifestyle changes, and a little TLC, you can get back to living a healthy, pain-free life!