Tendonitis is inflammation of a tendon, the fibrous structure that connects muscle to bone. Usually, tendonitis stems from excessive or abnormal activity that leads to chronic irritation, and it most commonly occurs in the shoulder, wrist, thumb, ankle, and elbow. The principal symptoms are pain and tenderness that are aggravated by movement of the affected area. While acute treatment for the inflamed tendon is necessary, long-term prevention must also be considered.

Anti-inflammation is the first step. Eliminate the offending activity as much as possible to reduce stress on the tendon. Continue easy activities like walking. Immobilization is not recommended, however slings and splints may be used for a short time. Cryotherapy in the form of hourly ice massages or cold pack will help reduce inflammation.

Natural anti-inflammatory herbs such as turmeric, ginger, and boswellia are helpful. Follow an anti-inflammatory diet that focuses on vegetables (especially leafy greens), high quality protein, berries, high potassium and magnesium foods (avocado), and bone broth. On the flip side, the pro-inflammatory foods to avoid include alcohol, caffeine, hydrogenated oils and fried foods, sugars and refined grains, and sodium.

Improve your biomechanics. Either a chiropractor or physical therapist can assess your posture and give you tips for performing certain activities in a safer way. 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.

Therapies that improve blood flow to the area will help with the healing process. Ultrasound therapy, low level laser therapy and deep friction massage improve circulation to stimulate healing. Essential oils like cypress, frankincense or peppermint oil can be used to reduce pain and improve blood flow. Acupuncture can also be used to aid in microcirculation and promotes healing and pain reduction.

Flexibility and strengthening exercises can be started after the inflammation goes down. Elastic tubing can improve strength and function of the surrounding muscles to help prevent future problems.

For more information, contact Dr. Wendy at haydenhealth@gmail.com.