Tendonitis is a form of painful inflammation in the tendons, which are the chord-like parts of the body that connect muscles to bones. Usually caused by repetitive movements (like exercise or sitting in the same position for many hours), injuries or built-up inflammation over time, tendonitis can cause a lot of pain.
People who are over 30 years old tend to get tendonitis more than younger people, but really anyone can development symptoms depending on how damaged versus elastic tendons become. It’s true that as we age, our ligaments, bones and tendons slowly weaken with everyday work, we overload muscles and don't allow to restore properly, so we’re more likely to experience things like muscle or joint pain. Tendonitis comes down to experiencing inflamed tendons that are more susceptible to stress, strain, movement and tears. Despite what most people assume, this can affect people of all ages, sizes and physical activity levels, not just serious athletes or the elderly.
Tendonitis is treated in different ways depending on where it’s located on the body, how long it’s been present and the person’s physical activity level. If you visit an orthopedic or doctor to help treat your tendonitis, he might prescribe a treatment plan involving getting plenty of rest, taking time off from exercise, using ice/heat packs, attending massage therapy, or taking pain-killing and anti-inflammatory medications.
Tendonitis Signs and Symptoms
Tendonitis symptoms can vary in terms of how long they last, some healing within a couple weeks with others lasting for more than a few months. It really all depends on how severe your injury is, how long it’s been going on and how much inflammation has developed. The sooner you address the problem, rest and seek treatment, the quicker you should be able to see symptoms subside.
Some of the common areas of the body where tendonitis can develop include the knees, shoulders, heels, elbows, wrists, hips and hands. Different types of tendonitis go by various names depending on how and where it forms, for example:Tennis or Golfer’s elbow, Pitcher’s houlder, Swimmer’s shoulder, Jumper’s knee.
Forms of tendinitis Tendonitis of the tendon can occur in four forms:Fibrous. On the damaged areas there is a fibrous tissue, which creates discomfort, presses on the fibers. The result is their atrophy. Fibrous tendonitis can be defeated. This requires conservative treatment.
Aseptic. Injury causes the rupture of blood vessels, nerves and other things. Cope with this form of the disease can be, with competent, conservative treatment.
Ossifying. The tissue undergoes changes, the deposition of salts begins. The development of the disease is irreversible.
Purulent tendonitis. Tendon cells decay, die. The process gradually covers other nearby tissues. It is necessary to promptly treat tendenitis. The prognosis is cautious.
Do X-ray. This is necessary to exclude the possibility of fracture, salt deposition, which indicates calcific tendonitis. And subsidence of calcium salts occurs in areas with poor blood supply. Calcifying tendonitis has two common types. The first - degenerative, appears with age, with wear of the body; the second is reactive, when changes occur in tissues that promote the formation of calcinates in them.
In some cases, magnetic resonance imaging is used to help determine if there are gaps.
Signs, symptoms & causes of tendonitis
Because repetitive movement is one of the most common causes of tendonitis, everyday activities like typing, cleaning, running or playing sports can trigger its development. In fact, even though an injury can kick-start the development of tendonitis, usually it’s someone’s job or hobbies that mainly cause the problem. This is especially true when someone begins these activities abruptly (like a workout plan, for example) and does too much too soon. This disease can be diagnosed by a number of symptoms. Among the main:
redness on the skin;
feeling pains and aches around a specific ligament, joint or muscle (from weak to serious);
increased pain when moving or exercising;
stiffness, partial restriction of movement;
tissue swelling and tenderness;
hyperthermia of the damaged area;
trouble sleeping due to pain
Possible causes of the disease:
allergy to medications;
infections caused by bacteria;
frequent, excessive load on the muscle;
problems with posture;
a metabolic disorder.
Over the years, the metabolic process is changing, which can lead to obesity, diabetes and other diseases. The older the person, the less elastic the tissues become and the more likely the disease develops.
Sitting at a desk with incorrect posture
Not stretching before and after exercise
Workouts and other forms of sprints (especially when you haven’t properly warmed up or rested enough)
Sport (Tennis, Running - affect the heels, Basketball -“jumper’s knee”, Golf- affects the shoulder,Skiing, Cycling or using the elliptical machine)
Gardening or Working with your hands for many hours every day (including carpentry, cleaning, shoveling, etc.)
Don’t get the wrong idea just yet — the risk for developing tendonitis isn’t an excuse to avoid exercise and being active! These activities aren’t the only things that can trigger your tendons to become inflamed. Existing medical conditions like rheumatoid arthritis, gout, thyroid disorders, infections and reactions to certain medications can also place added stress on the tendons.
Poor posture and certain abnormal bone or joint developments, like having legs or arms that are not equal in length, can also set the stage for tendonitis. And in some cases older people can form tendonitis after bracing themselves during a fall, which triggers inflammation in the joints or tendons. Because tendons are chords of “fibrous” tissue, really any type of stressful movement or internal infection or cause of swelling can strain them to the point of injury.
While there are hundreds of tendons throughout our bodies, only a number of specific ones seem to cause the vast majority of tendonitis cases. That’s because these tendons are used the most in everyday life and also might receive less blood flow. Poor blood supplyand difficulty getting nutrients to tendons - in one side and inability to remove dead cells and toxins with lymphatic cleansing system - in other side, contribute to tissue damage and inflammation, which is why it’s important to do healing massages, that help you to improve body fluids circulation and assist to absorb needed minerals, vitamins.
Natural Treatments for Tendonitis1. Take time off from exercise and Restore connective tissue
A little extra self-care can go along way when healing from tendonitis. If you’re an athlete or someone who regularly exercises, you might be disappointed to hear that many people need to take time off from the gym in order to let their tendons fully heal. But think about how you are abusing your body and don't allow to recovery from wear and tear.
It’s especially important to try and pinpoint which type of activity could have contributed to the development of your tendonitis (for example, running or tennis) so you know that it’s best to at least temporarily stop doing that activity.
Try to give yourself enough time to heal so you notice pain and swelling has gone down. Talk to your Naturopath about what this time period might mean for you personally. Then aim to gradually restart exercise when your pain allows, remembering to keep things at a low intensity for a while, stretch much and take breaks for muscles connected to problem's spot regularly.
If you do continue to stay active in some sort of low-intensity way, make sure to avoid any activities that cause your pain to get worse. If you continue to exercise in a way that strains your tendons, you’re only doing further damage and ultimately prolonging the period it’s going to take to solve the problem.
2. Try Using Ice Packs
Icing painful areas can help ease swelling and is an easy treatment method you can try. This is especially important in the first day or two following an injury or when you notice swelling developing. Use ice packs for 15–20 minutes at a time to lower tendonitis symptoms by placing one on a barrier first (not directly on your skin), such as a piece of clothing, paper towel or dish towel, and then holding it up to the area that hurts.You can practice icing up to several times a day or until you notice a decrease in pain.
3. Consider Wearing a Splint or Brace
Adding in some extra support around your tendons — by wearing a bandage, splint or brace, for example — can help make sure you keep the affected body part from moving too much, when you continue to work. Isolating the tendon that’s inflamed helps reduce swelling and supports healing of the damaged tissues.
4. Follow an Anti-Inflammatory Diet
Like nearly all injuries and even chronic diseases, inflammation only makes matters worse. The foods you put into your body can have a drastic impact on your overall inflammation levels, some helping you to heal more quickly and prevent injuries, while others trigger swelling and delay recovery.
Some of the most healing anti-inflammatory foods that you want to regularly eat include:
a) All types of vegetables, especially green leafy kinds — Veggies are loaded with antioxidants that fight oxidative stress, one of the primary causes of inflammation. Make your plate raw veggies - broccoli, spinach and other leafy greens and cruciferous vegetables with every meal. All of these especially high-antioxidant foods loaded with vitamins C, K and minerals that speed up the healing process.
b) High-quality hydrolyzed collagen is more than other type of protein help to repair broken-down tissue throughout the body, so collagen deficiency can cause weakness, delayed recovery, fatigue and bodily pains. Common problem known as tendinitis or tendinosis is frequently associated to a lack of collagen. Collagen is the major component of connective tissue in the body -it’s about a quarter of our body mass, and is found in skin, muscle, tendons, etc. Poor-quality proteins (like proccesed meat or eggs) only contain a limited amount of essential amino acids, and while they may be rich in the particular amino acids found in animal protein there is no evidence that they will actually increase collagen production. You should definitely avoid collagen-based protein powders like so-called “beef protein”, because these are the height of worthlessness.
c) Berries — Berries are packed with vitamin C that helps with rebuilding collagen, an essential component of tissues. Without sufficient vitamin C, the body cannot effectively form hydroxyproline, and without sufficient ability to form hydroxyproline the structure of collagen is compromised as the hydroxyproline is replaced with other amino acids that are less capable of twisting. This reduces the strength of the final collagen in the same way the strength of a rope would be compromised if none of the individual strands were twisted or braided together. And just like a weak rope, the weakened collagen breaks easily.
When our diet is severely vitamin C-deficient, we have weak collagen, resulting in the disease scurvy. Because our collagen is weak, wounds heal poorly (skin contains collagen), bruises occur regularly ( blood vessels contain collagen), the gums are bleeding.Other vitamin C foods include citrus fruits, squash, green veggies and bell peppers. Berries are also a great source of antioxidants that fight free radical damage, one of the causes of increased injuries into older age. Pineapple is another great fruit choice because it supplies bromelain, a compound great for treating swelling and injuries.
d) High-potassium and magnesium foods — Potassium-rich foods like coconut water, avocados, greens and bananas can speed healing. Magnesium found in these same foods are also important for muscle recovery, healthy circulation and helping you get good rest.
On the other hand, these foods can increase inflammation and make tendonitis worse:
⊗ Alcohol and caffeine — Alcohol can prolong inflammation and promote bone loss, as can caffeine that contains certain compounds that bind to calcium. We need calcium to help heal tissue that’s been damaged, so this can stall your body from properly repairing itself — so avoid caffeine overdose and limit alcohol consumption.
⊗ Too much sodium and salt — Sodium (found in nearly all packaged foods) counteracts potassium, and too much contributes to the loss of important nutrients from your body that are needed to facilitate the healing process, so avoid high-sodium foods as much as possible.
⊗ Sugar and refined grains — High levels of added sugar can decrease immune function, slow down wound healing and increase inflammation, not to mention contribute to unwanted weight gain, which can make tendonitis symptoms worse. That means you want to kick that sugar addiction to heal your tendonitis.
⊗ Hydrogenated oils and fried foods — Just like with sugar, refined oils are found in processed foods and are known to cause inflammation since they are a source of “pro-inflammatory” omega-6 fatty acids.
5. Ask your Naturopath about Alternative TreatmentsMASSAGE FOR TENDINITIS
Every time you stretch, twist or bend, your tendons -- the tissues that attach your muscles to your bones -- go into action. Too much action can result in tendinitis or tendonitis, the inflammation which is caused by repetitive motion as well as by aging and injuries that tear your muscle fibers.
Giving the irritated area time to heal makes sense, but often people can't take as much time as needed to let the muscle rest. While tendinitis usually goes away within a month, continued use of the joint can result in chronic tendinitis.UNLOCKING YOUR JOINTS
If the tissue sheath surrounding your tendon becomes too narrow due to scarring or disease, chronic tendinitis can result in the joint "locking up." Only Massage can help provide relief before that happens, regardless of whether your tendinitis is caused by overuse or other factors.
Factors like injury frequently result in scar tissue, but few massage therapy sessions can loosen that tissue to keep it from clogging your muscle fibers. This not only helps you sustain your range of motion, but also keeps your muscles more supple to reduce the chance of further injury.
HOW MASSAGE WORKS
Your Naturopath and Massage therapy Expert - Lubava at Wellness Awakening will address your specific tendinitis issues with therapy customized for your situation. This might include:
Synergy of hot stone treatment with reflexology deep Massage, that outstandingly fast and efficiently help to reduce inflammation and eliminate scar tissue that can create tightness in muscles, tendons and ligaments. Her unique combination of few techniques of massages target muscle-tendon junctions to improve endurance and flexibility while also helping reduce fatigue and prevent injury.
Physical therapy — People can do physical therapy for tendon injuries, which involves seeing a specialist who works with you to prescribe special isolated movements, like strechening . The goal of physical therapy is to slowly start stretching the injured tendon in a controlled matter, while increasing flexibility and strength in the supporting muscles around the tendon.
Osteopathic treatments — Either a trained chiropractor or physical therapist can assess your posture and give you tips for performing certain activities in a safer way. Your chiropractor could be your newest antioxidant because the researched benefits of chiropractic adjustments are plentiful. For example, if you regularly do work that involves standing and moving, or you’re experiencing pain when exercising, both professionals can show you helpful techniques related to stretching, flexibility and proper posture to lower the chance or injuries.
Corticosteroid injections — Generally, this isn’t a good method for preventing or treating tendonitis long term. Injections do come along with some side effects sometimes, like changes in skin color, weakening the tendon and causing increased swelling. Most people need to wait six weeks, so in this time period it’s important to focus on solving the problem by addressing other factors like healing massages and your diet.
Surgery is another option but carries complications like negative side effects to anesthesia and medications, infections, scarring, and rupturing the tendon.
6. Start Exercises or Work Slowly and Take Enough Rest Days
One of the common triggers for tendonitis is beginning an exercise routine or do work too quickly or failing to take enough rest between workouts. Overworking the body and running down your immune system can cause inflammation levels to go up, which sets the stage for tendon, muscle or joint injuries to development. This not only causes ongoing pain, but it can stop you right in your tracks, forcing you to give up most forms of activity for a period.
Your tendons need time to catch up with any new form of movement and activity, so start slowly with anything that you’re not used to normally doing (like yoga - type of strechening for example). Even if you’re a seasoned athlete or have been doing regular exercise for years, make sure you still take recovery/rest days.
Rest between workouts is crucial for allowing enough time to go by for your worn-down tissue to repair itself. In fact, in between workouts is when we actually grow stronger, not while we’re doing them!
Helpful Supplements for Tendonitis
To give your immune system a boost, lower inflammation and nourish damaged tissue, you can try these supplements that fight pain and swelling:
Curcumin is the main bioactive component of turmeric, a plant that has been used as both food and medicine for millennia. Turmeric spice is made from the rhizomes (underground stems) of the plant Curcuma longa. Curcumin is one of more than 200 phytonutrients (plant nutrients) found in turmeric and particularly concentrated in the rhizomes of this plant; on average, turmeric contains between 2 and 7 % curcumin. According to the European Food Safety Authority Panel, the acceptable daily curcumin dosage is 3 mg/kg bodyweight (3 mg for every kg of bodyweight). Research studies have used between 0.5 g and 7.5 g curcumin per day, divided into three or four even doses.
Omega-3 fish oils — These anti-inflammatory fats are needed for wound healing, controlling swelling and proper immune responses. Aim for four grams daily between eating wild-caught fish or seafood and taking supplements.
Collagen/collagen protein — Both tendons and ligaments are largely made of collagen, so taking this in supplement form helps restore your supply and strengthen weakened areas.
Bromelain — This enzyme is found naturally in pineapple and has anti-inflammatory effects. Try taking 500 milligrams three times daily to help with tissue repair.
MSM — This is a powerful nutrient for healing since it’s an anti-inflammatory and a source of sulfur that’s necessary for tendons to properly function. It also works well for treating muscle aches like ongoing shoulder or back pain. I recommend 1,000 milligrams three times daily.
Essential oils — To help reduce pain and speed up blood flow, try natural essential oils like cypress, frankincense or peppermint oil. Use them by mixing two drops of each oil together with 1/2 teaspoon of coconut oil. Then apply the mixture directly to the painful area three to five times daily with a warm compress to help them sink into the skin. Soaking in a warm bath infused with essential oils is another good option.