Understanding Tendonitis: Causes and Symptoms
Tendonitis is an inflammation or irritation of a tendon, the thick fibrous cords that attach muscle to bone. Common causes include repetitive motions, overuse, or sudden injuries. Symptoms often include pain, tenderness, and mild swelling near the affected joint.
Rest and Ice Therapy
One of the simplest ways to reduce tendonitis pain is to rest the affected area and apply ice. Ice helps reduce inflammation and numbs pain. Apply an ice pack wrapped in a cloth for 15-20 minutes several times a day during the first 48 hours.
Anti-Inflammatory Foods
Certain foods can help reduce inflammation naturally. Turmeric, ginger, pineapple (rich in bromelain), and omega-3 fatty acids from fish or flaxseeds may support tendon healing. A balanced diet with plenty of antioxidants can also aid recovery.
Gentle Stretching and Strengthening
Once acute pain subsides, gentle stretches can help improve flexibility. Consult a physical therapist for tendon-specific exercises. Eccentric strengthening—slow, controlled lengthening of the muscle—is particularly beneficial for chronic tendonitis.
Topical Natural Remedies
Some people find relief with topical applications like arnica gel, menthol-based creams, or diluted essential oils (such as peppermint or eucalyptus) mixed with a carrier oil. These may provide temporary pain relief but should be used cautiously to avoid skin irritation.
When to See a Doctor
If pain persists for more than a few weeks, worsens, or is accompanied by significant swelling or weakness, consult a medical professional. Severe cases may require physical therapy, bracing, or other treatments.
Disclaimer
This article provides general information and is not medical advice. Always consult a healthcare provider before trying new treatments, especially if you have underlying conditions. This content was generated by an AI assistant using reputable sources.