5 Home Remedies to Help Reduce Tendonitis

5 Home Remedies to Help Reduce Tendonitis

Tendonitis is a condition that many people suffer from during their lifetimes, which causes stiffness and pain in the affected areas of the body. The common symptoms include swelling, tenderness, and stiffness, but there can be intermittent sharp pain in some instances. The most common places where you can get this are at the elbow (lateral epicondylitis), knee (patellar tendonitis), shoulder (rotator cuff syndrome), neck (torticollis), and Achilles heel tendon. If you have been experiencing sudden sports injuries or overuse with different activities such as running or swimming, our five Home Remedies should help reduce pain as well as inflammation.

Cold & Heat therapy

Itching can be aggravating, particularly when dealing with stiff, sore muscles. And while ibuprofen helps reduce inflammation, there's a non-pill way of helping speed up muscle recovery: Cold therapy. Applying a cold sack to the affected muscle is believed to help swelling go down faster by reducing blood flow and opening up the sinus channels along with skin tissue. The cold could also inhibit enzymes that cause more muscle damage in the future too. And while it might feel good to reach straight for a cold pack, make sure it's wrapped in a towel or cloth so as not to come into direct contact with your skin! Also, remember that you should do this no more than 3 - 4 times daily for at least half an hour each time!

It's important to realize that sometimes we must put our health before anything else. It may mean giving up hobbies, social time and even sleep to relieve pain or treat our injured area. It might sound a bit dramatic, but the body can only handle so much damage without starting to break down. It is especially true when dealing with injuries like inflammation which are often caused by overuse or repetitive joints. Now that you know ways to use an ice pack regularly to help reduce swelling and speed up healing, why not take a few minutes a day during your lunch break to apply one? You'll be amazed at how much more relaxed you feel after just these brief few minutes, and in no time, your injury should begin showing signs of improvement!

Swelling is the body's natural way of healing itself. Minor wounds such as an injury can cause blood vessels to increase blood flow. In this flow are organic substances like amino acids and antibodies that protect and help heal an inflamed area with or without a warm compress like a Herbal heating pad or heating pods. Applying heat when you're dealing with swelling not only feels good on the injury but provides relief by relaxing tight muscles and relieving pain.


As previously mentioned, a warm compress helps in the treatment of tendonitis. Not only should you place together a big pot full of water and tea leaves, but you should also fill up your sink with hot or warm water and submerge your foot or hand in the water for no less than 20 minutes. Please refrain from using cotton towels when warming up as they are not recommended as they can absorb too much heat. Also, be sure not to use electric warmers that may add electrical shocks to any existing pain already present. Always place your foot on something soft like a yoga mat so that there is no direct contact being made between the floor and your foot or hand when the compress is being administered upon them.

Compressions alone are also helpful in preventing the buildup of fluids in your body, which makes them useful for limiting swelling and getting rid of what is already surrounding the pain as it occurs. It can give the affected area more support while helping you continue exercising safely. Look for compression aids such as socks, elbow-to-ankle braces, supports and straps, which will help with fluid removal and give you more stability while you exercise too!


When dealing with tendonitis, one usually does not seek out holistic cures. There are, however, many different herbs that can help treat inflammation of the tendon, just like turmeric. Turmeric contains curcumin, an anti-inflammatory agent that is especially effective in easing the pain associated with knee or elbow pain due to tendonitis. Other herbs that could use to deal with the swelling and pain associated with tendonitis include white willow bark (to prevent infection), ginger root extract (for temporary relief of there being too much fluid in the tissues), devil's claw (an anti-inflammatory) and bromelain (a non-digestible enzyme derived from pineapple juice). Make sure you take these herbs as recommended by your doctor because they heal just like a medication.


Consuming the proper foods in your diet can also help in reducing tendonitis. There are foods such as red and green peppers, dark greens, salmon, flaxseeds, sunflower seeds and a range of fruits that have Omega-3 fatty acids. This kind of fat is very strong in its anti-inflammatory properties. Balancing your eating habits with plenty of proteins and iron-enriched food will strengthen your body and lessen the risk of injuries. In return, this helps prevent tendonitis from occurring.


Finally, but certainly not the least important, is to make sure you give yourself ample rest not to further tendonitis pain. Take a few days off from your regular exercising or lower the intensity level to allow the tendonitis at your elbow joint to subside. Be sure to get 7-8 hours of sleep that night because your body must repair and rebuild your muscles and tissues after an intensive workout session full of vigorous activities such as gym routines or tennis matches. Rest allows pressure to be released from the strain placed on your elbow joint by tendonitis, which will help reduce your pain.

There is no doubt about it; healing takes time. Rest, patience and some natural home remedies are good for your tendonitis, but if the pain persists for over a month or there are warm or hot sensations that seem to worsen with activity, contact your doctor for more options like exercise to reduce inflammation and more medicine to treat this condition. Depending on how serious your tendonitis is, you could also be prescribed physical therapy as not all cases tend to heal with time as they may need further treatment. Your doctor will show you the best way to alleviate your pain and get back to your favourite sports or activities without further harming yourself.

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