Tendonitis is the inflammation and irritation of the tendons. Tendons are located between the bones and muscles and are usually a fibrous-like band.
Tendonitis is caused by straining as a result of running, walking or standing for a long period of time.
Tendonitis can be treated using several home remedies. Some of these home remedies include:
#1 Resting the Tendons
Generally relaxing the body is helpful in healing the body. Taking some rest during the day and avoiding activities that can stress the joints can help in healing the tendons.
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#2 Applying Ice to the Affected Area
Ice helps in reducing inflammation in the affected area. It also helps in reducing pain. You can apply the ice on the affected area after wrapping it in a piece of cloth. This helps in preventing ice burns that are caused by the application of ice directly to the affected area. Alternatively, you can use a bag of frozen vegetables or a spoon that is cold. This can be done for about fifteen minutes and can be repeated a few times daily (source).
If it’s the tendons of the foot that are affected you can elevate your foot above the heat. This can be done when you are sleeping by placing a pillow under the legs so that your feet are above the heart level. Pillows provide a smooth surface that helps in reducing the risks of injuries.
#4 Increase your Activity Level Gradually
Tendonitis can be as a result of increasing your activities all of a sudden to avoid this you can increase your length of activities slowly. For example, if you have been running three kilometers, you should not start running 10 kilometers all of a sudden but should go to four, five then six and so on after a certain period of time, this can be after two weeks. Changing the distance you run gradually helps in adjusting the body so as to meet the demand.
Compressing or wrapping the affected area can help in decreasing swelling. Ensure you do not wrap tightly as this can cause more swelling, the wrapping should be loose so as to allow free flow of blood in the area. When the wrapping is tight you might experience numbness, increased pain, coolness, tingling, swelling in the area below the bandage. It is advisable to consult your physician in case you need to have a wrap for more than 48 hours.
#6 Use a Sling or Brace
Giving support to the inflamed area can help in reducing pain and inflammation. If it’s the elbow which is affected you can use an arm sling as it helps in preventing overuse of the arm.
In cases of knee tendon inflammation, a knee brace can be of help especially when you are taking long walks or climbing stairs.
Compressing the affected area can also help in reducing the swelling and increase the range of motion.
#7 Avoid Repetitive Activities
Repetitive activities can cause an increase in symptoms of tendonitis, this is because repetitive motion inflames the tendons which can result in pain. You can avoid repeating the same exercise by engaging in other forms of exercise.
#8 Stretch Daily
Stretching your body joints and muscles can help in reducing stiffness which can cause inflammation. Stretching is a form of exercise and helps the body to adjust. Stretching out can be done in the morning when you wake up for about 20 to 30 minutes. If you experience pain when you are stretching you should stop immediately.
#9 Epsom Salt
Epsom salt has magnesium sulfate which helps in reducing pain (source). You can put half a cup of Epsom salt in warm water then stir it and then submerge the affected area joints in the mixture for about 15 minutes. In case you are experiencing pain in areas that are less convenient to be soaked you can take a bath using water mixed with Epsom salt. You can do this by filling the bathtub with warm water, adding two cups of Epsom salt and then soak for 15 minutes.
#10 Olive Oil
Olive oil contains oleocanthal, a compound that inhibits the inflammatory enzymes COX-1 and COX-2 (source). You can apply a bit of olive oil onto the affected joints and massage gently. You can do this twice daily. You can also consider topical cream for massage. Take a look at the Arnica Gel Review, as it is known to relieve symptoms of joint pain.
Chickweed is an herb that contains several vitamins and nutrients that help in reducing the inflammation stiffness, tenderness, and pain.
You can make a paste of it and apply it in the affected area and leave if for a few minutes then wash it with warm water. The paste can be applied on the affected area twice daily. Alternatively, you can make chickweed tea. This can be done by taking two tablespoons of chickweed and mix it with hot water and then strain and drink the tea. Chickweed is helpful in reducing pain (source).
#12 Sage leaves
Sage leaves have an effect that can help in relieving pain and inflammation (source). You can rub the sage leaves together in the palm so as to crush it then boil the leaves in a two-thirds cup of apple cider vinegar and simmer for about five minutes. Soak a piece of cotton in the mixture and then wring out the water and put the cotton on the affected area for 10 minutes. Alternatively, you can make sage tea by mixing dry leaves of sage with water and take the drink twice daily.
Asparagus is a natural diuretic that helps in flushing out excess fluids causing a reduction in pain, inflammation, and swelling (source). Eating fresh or steamed asparagus can help in managing the symptoms of tendonitis.
#14 Carbonated Water
Soaking your foot in carbonated water for about 10 to 15 minutes can help in relieving pain and inflammation (source).
#15 Maintain a Healthy Lifestyle
Living a healthy lifestyle can help in treating tendonitis. You should ensure that your body gets enough nutrients, taking a lot of water and resting your body.
#16 Strengthen your Calf Muscle
Strengthening the calf muscles can help in reducing stiffness, inflammation, and pain (source).
#17 Use Supplements
Supplements can be helpful in treating tendonitis. You can seek advice from your physician to know the supplements that are suitable for you.
Tendonitis is manageable, taking your time to treat it can help you live a comfortable life.