Tendonitis is a condition where a tendon, which attaches bone to muscle, becomes inflamed. You can get tenderness and pain outside of your joint, and this will typically happen when you are making the same movements over and over. Symptoms of tendonitis include:
- Pain that gets worse when you move
- Warmth and redness
- Crackling sound which is called crepitus
It can be caused by a number of different things as well, including:
- Improper sports playing or under-training
- Falling down
- Lifting heavy objects
- An extreme injury
In this article, we will explore 15 different home remedies for tendonitis. We will explain how to use each one as well.
One of the best things that you can do for inflammation anywhere on the body is to use an ice pack. Ice cannot only numb the pain that comes with tendonitis; it can help reduce the inflammation as well. This should make it easier to use the affected limb and further reduce the pain.
- Ice pack or ice in a ziploc baggie
- Make an ice pack by taking ice cubes and putting them into a plastic bag.
- Press the ice pack to the side of your face that is painful.
- Try to ice it for 15 minutes at a time.
- Then, remove the ice pack and let your face sit on its own for 15 minutes.
- Repeat this process until the pain goes away.
2. TENS Unit
TENS units, or transcutaneous electrical nerve stimulation, helps tendonitis by using low voltage electric currents pushed into the body. This helps to reduce pain. It is often done with a battery-powered device and can be used on any part of the body. While these are going to be rather expensive, if you have persistent tendonitis pain, it is well worth it.
- TENS unit
- Insert the batteries into the unit.
- Place the two electrodes from the machine onto the part of the body affected by tendonitis.
- Turn on the machine.
- Choose the voltage settings and send electricity to the tendon to relieve the pain.
One of the best things that can be done for a sore, inflamed tendon is to have it massaged. This can be done by you if you can reach it or by a masseuse if you cannot. Massaging the tendon can help to reduce the inflammation while also loosening it so that it is not as tight and difficult to move. The result should be a greater range of motion and ease of movement so that you can get back to enjoying life.
In order to give the proper massage, look up information on massages for whatever part of the body hurts.
4. Slings and Splints
Help yourself feel less pain and aid in the healing process by wearing a splint or a sling. These can help keep your affected limb in the right place to facilitate faster healing. By not moving the limb too much in excess, you can also experience relief from your pain. These can often be purchased at any sort of department store with a medicinal section. You can also get them from drug stores.
Wear these two items according to your needs. Position the affected limb within them and wear them until the condition has gotten better.
Bromelain is a compound that is found in pineapple. It is an enzyme that is best known for its digestive properties but it can do so much more. Bromelain can help to relax the inflammation of the tendons, allowing you to feel less pain no matter where the inflammation might be.
- Bromelain supplements
- Either take the supplements as directed throughout the day or eat pineapple.
- You should be eating pineapple at regular intervals throughout the day in order to provide constant pain relief and anti-inflammatory properties.
- You can also drink fresh pineapple juice if that is more accessible to you.
- Whatever you do, just be sure that you are eating or drinking the enzyme in some way on regular occasions.
6. Vitamin C
Vitamin C is an important antioxidant that can help remove any sort of infection or inflammation of the tendon.
- Vitamin C rich foods like:
- Citrus fruit
- Cruciferous vegetables
Eat the vitamin C rich foods as a part of your daily diet. If it does not feel like you are getting the recommended dose, then try and take vitamin C supplements instead.
7. Calcium and Magnesium
Calcium and Magnesium can help with treating tendon tissue damage and tendonitis. According to a certified nutritionist, Calcium and Magnesium are required for the repair of connective tissues such as tendons. It is also important for proper muscle function. These nutrients are always used together in order to help bursitis and tendonitis.
- Take your Calcium and Magnesium supplements as directed on the bottle.
- Aim for 750 milligrams of magnesium a day and 1,500 milligrams of calcium per day.
- Eat foods that are rich in both Calcium and Magnesium and preparing them ahead of time.
8. Vitamin A
Vitamin A is essential for proper blood flow, which can help improve the condition of your tendonitis. You can get vitamin A from a number of sources like pumpkins and supplements. Both of these are easy to access at a grocery store and are relatively inexpensive.
As stated, you can eat Vitamin A rich foods or take supplements. if you take supplements, be sure that you take the amount recommended on the bottle. Otherwise, eat food like:
- Beef Liver
- Sweet Potato
Prepare meals rich in these ingredients.
Make them ahead of time to make them easier to eat even when you don’t want to cook
9. Vitamin E and Essential Fatty Acids
Vitamin E and Essential Fatty Acids are ideal for tendonitis. This is because they are full of anti-inflammatory benefits. Your tendons are inflamed, and that is the root cause of tendonitis. For this reason, a diet that focuses on anti-inflammatory foods is ideal until your tendonitis is gone.
You can take the Vitamin E and Essential Fatty Acids in a supplement according to the bottle.
You can also eat Vitamin E and Essential Fatty Acids rich foods such as:
- Dark green leafy vegetables such as broccoli and spinach
- Olive oil
- Whole grain foods
Make meals that have these ingredients.
Make your meals ahead of time to ensure they are easier to eat even when you don’t want to cook.
Tumeric is one of the most powerful anti-inflammatories that you can get naturally. It has been used for centuries by cultures wide and far. You can cook turmeric into your food or you can make a tea–although it will not taste that great–that will significantly reduce your inflammation.
- Turmeric powder
- Tea bag
- Bring water to its boiling point.
- Place the ingredient into the bottom of the mug or mix the ingredient in. You want to be sure that it is thoroughly blended in.
- Cover the ingredient with water.
- Let it steep it for 10-15 minutes.
- Drink the whole cup up to twice daily.
- You can drink it when symptoms are present or as a way to stop them.
- Enjoy the warmth that comes along with the hot tea to further soothe your ailments.
11. Willow bark
Willow bark is something that has been used for years for its natural source of hydroxy acids. These have been shown to provide pain relieving benefits, making it great for the pain aspects of tendonitis. You can have willow bark in the form of a pill, but tea makes it more readily available to your body.
- Willow bark
- Bring water to a boil.
- Insert willow bark into bottom of mug.
- Douse bark with water.
- Let it stand 10 minutes.
- Drink it when the pain hits.
As inflammation is the prime cause of the pain of tendonitis, eating foods with anti-inflammatory benefits is important to reduce this pain. Licorice is a natural anti-inflammatory that can do just that.
- Boil water to prepare it for tea.
- Put licorice in the bottom of a mug.
- Pour water on it.
- Steep it for 10 minutes.
- Apply it to tendons.
13. Cat’s Claw
Cat’s claw is an herb that is ideal for tendonitis. Not only does it reduce the inflammation of the tendon, it can help to maintain the health of your connective tissues overall. This can be found in a variety of health food stores.
- Make a paste using baking soda, water and cats claw.
- Apply it to the pained tendon.
14. Devil’s Claw
Devil’s Claw is an herb that is perfect for tendonitis for a number of reasons. Not only does it stop the inflammation of the tendon, it helps to sustain the health of your connective tissues overall. You can find Devil’s Claw in any health food stores.
- Combine water, baking soda and devil’s claw.
- Use it as a way to treat acute tendonitis pain.
Boswellia is an ancient frankincense. Some claim that it is the most effective pain killer that comes from a natural source that they have ever used. It is great when taken with turmeric.
- Boil water.
- Place the boswellia into the bottom of the mug.
- Cover the boswellia with water.
- Let the tea sit for 10-15 minutes.
- Drink the whole cup up to twice daily.
Tendonitis is a terrible thing to experience, but it doesn’t last forever. You can ensure that it goes away as quickly as possible using our list of the best home remedies for tendonitis. Did we forget to include your favorite? Tell us about it in the comments below.