In many cases, tendonitis can be avoided by taking a few simple precautions. Some helpful strategies include:
- Always warm up before beginning strenuous exercise.
- If you want to intensify your exercise level, do it gradually.
- Use limited force and limited repetitions.
- Stop if unusual pain occurs. Try again later and if pain recurs, stop that activity for the day.
- Avoid activities that require prolonged periods of reaching over your head, such as painting the ceiling. If you must do this kind of work, take frequent breaks.
- Wear shoes that fit properly, especially if you participate in a sport that requires a lot of running, such as track, cross-country or basketball.
Home Remedy for Tendonitis
- Healthy Diet: The food you eat can play a role in tendinitis by encouraging or discouraging inflammation. Eating a nutritious diet, high in lean proteins, antioxidants, vitamin C, omega-3 fatty acids, potassium and magnesium can help you battle inflammation and perhaps improve pain caused by tendonitis.
- Oil Massage: Massaging the affected area with olive oil can give you much relief from the pain and inflammation caused by tendonitis. It will also stimulate blood flow in and around the affected muscles. Apart from olive oil, you can also use sesame oil or mustard oil.
- Epsom salt: Another simple way to treat foot tendonitis is to soak your foot in warm water mixed with Epsom salt. This will have wonderful affects for managing symptoms of tendonitis.
- Chickweed: Chickweed is also a popular folk remedy for foot tendonitis. This herb has a number of vitamins and nutrients that help reduce the inflammation, pain, stiffness and tenderness caused by foot tendonitis. Make a paste of this herb and apply it on the affected area.
- Compression: Lumino Cielo provides wider range of compression socks for runners that are suffering from Achilles tendonitis and other sports related problems.
- Braces: Lumino Cielo best range of braces for knee arms and elbows stabilizes the affected area and provides support that assist in healing of tendonitis.
Treatment of Tendonitis
The quicker your tendonitis is treated, the sooner you’ll recover full strength and flexibility.
- RICE Therapy
Follow the 4 steps of RICE therapy for 2 to 3 days to help bring down swelling and support the injury:
- Rest – stop the exercise or activities that caused the injury until you feel better
- Ice – put an ice pack (you could use a bag of frozen peas wrapped in a towel) on the injury for up to 20 minutes every 2 to 3 hours
- Compress – Use Lumino Cielo gloves and socks around the injury site to support it
- Elevate – if possible, keep the injured area raised on a pillow when sitting or lying down
- Support and Bracing
Depending on the location and severity of tendonitis, you may need temporary splinting, bracing or a sling (for tendonitis in the upper extremity). However, it is important to gently and regularly move the joint to avoid getting a stiff, or “frozen,” joint. This is particularly important for tendonitis involving the shoulder.
- Pain Medications
Ibuprofen and other NSAIDs (non-steroidal anti-inflammatory drugs) have been found to help pain associated with tendonitis.
- Physical Therapy
Physical Therapy for tendon injuries often involves a special exercise program to help stretch and strengthen the injured tendon and surrounding muscles providing helpful relief and accelerating the healing process.
- Shock wave therapy or surgery
If there is calcific tendinitis (calcium deposits around the tendon) ESWT (extra-corporeal shock wave therapy) may help in persistent cases. A shock wave is passed through the skin, resulting in the calcium deposits breaking up.
This is only rarely needed for severe problems not responding to other treatments.