5 Home Remedies to Help Reduce Tendonitis

5 Home Remedies to Help Reduce Tendonitis

Tendonitis, also known as tendinitis, is a common condition characterized by inflammation or irritation of a tendon, the thick fibrous cords that attach muscle to bone. This condition typically causes pain and tenderness just outside a joint. While tendonitis can occur in any of your tendons,

Common areas for tendonitis include the elbow, knee, shoulder, neck, and Achilles heel tendon.

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    What Is Tendonitis?

    Tendonitis is a medical condition that arises due to the inflammation or irritation of a tendon. These thick cords of collagen tissue connect bones to muscles and can become inflamed due to overuse or injury.

    Tendonitis, also known as tendinitis, commonly results from tendon tearing or rupturing and irritation caused by excessive grinding or bending of the tendons. Tendons are fibrous tissue bands that connect muscles to bones, varying in size depending on the area of the body attached to them.

    Different joints and bones are connected to muscles through tendons, leading to the identification of different types of tendonitis. However, tendonitis is commonly observed in the elbow or knee due to the significant pressure exerted on these joints during physical activities such as sports, exercise, or other activities.

    Tendonitis may develop due to repetitive minor impact on a specific area or a severe injury. To determine which regions of your body are more susceptible to tendonitis, let us explore further.

    Causes of Tendonitis

    The most common cause of tendonitis is overuse. When a tendon is repeatedly used, it can become inflamed and irritated. This is especially common in people who participate in sports or activities that involve repetitive motions, such as running, jumping, or playing a musical instrument.

    Other causes of tendonitis can include:

    • Age: Our tendons become less flexible and more susceptible to injury as we age.
    • Obesity: Excess weight can put extra stress on the tendons, making them more likely to become inflamed.
    • Medications: Certain medications, such as corticosteroids, can increase the risk of tendonitis.
    • Underlying medical conditions: Certain medical conditions, such as diabetes and rheumatoid arthritis, can also increase the risk of tendonitis.

    Risk Factors for Tendonitis

    Certain factors can increase your risk of developing tendonitis, including:

    • Age: Tendonitis is more common in people over the age of 40.
    • Occupation: People who work in jobs requiring repetitive motions, such as construction and assembly line workers, are at increased risk of developing tendonitis.
    • Sports participation: Athletes who participate in sports that involve repetitive motions, such as running, jumping, and throwing, are at increased risk of developing tendonitis.
    • Previous injuries: People who have previously injured a tendon are at increased risk of developing tendonitis in that same tendon.

    Signs And Symptoms

    The signs of tendinitis include:

    • The pain in the affected area and the surrounding region could be either gradual or abrupt and severe when calcium deposits exist.
    • A frozen shoulder or adhesive capsulitis causes loss of shoulder motion.
    • Pain that gets worse after the movement
    • Grating or cracks in tendons when they move
    • Swelling
    • Redness
    • A lump develops in the tendon.

    The symptoms may last from a few days up to several weeks or even months.

    Home Remedies to Help Reduce Tendonitis

    In most cases, tendonitis can be treated through self-care measures, including rest, ice application, and over-the-counter anti-inflammatory medication such as ibuprofen or naproxen. It is also advisable to avoid the activity that initially caused the pain.

    If you have been experiencing sudden sports injuries or overuse with activities such as running or swimming, our five Home Remedies should help reduce pain and inflammation. It is recommended to allow four to six weeks for these home remedies to take effect. 

    Cold & Heat Therapy

    Itching can be aggravating, mainly when dealing with stiff, sore muscles. And while ibuprofen helps reduce inflammation, cold therapy is a non-pill way of helping speed up muscle recovery. Applying a cold pack to the affected muscle is believed to help swelling decrease faster by reducing blood flow and opening up the sinus channels and skin tissue.

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      Our Cold therapy pack is an easy and Affordable way to manage the swelling of the tendon. It helps ease the pain associated with tendonitis. It also helps promote the healing of the tendonitis by improving circulation. It can be used for a wide variety of tendon injuries, including bicep tendonitis, Achilles tendonitis, plantar fasciitis, tennis elbow, carpal tunnel syndrome, and more.


      However, the cold could also inhibit enzymes that cause more muscle damage in the future. And while it might feel good to reach straight for a cold therapy pack, make sure it's wrapped in a towel or cloth to avoid direct contact with your skin! Also, remember that you should do this at most 3 - 4 times daily for at least half an hour each time!

      It's important to realize that sometimes, we must prioritize our health. It may mean giving up hobbies, social time, and even sleep to relieve pain or treat our injured area. It sounds 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, often caused by overuse or repetitive joints.

      Now that you know how to use an ice pack regularly to help reduce swelling and speed healing, why not apply one for a few minutes daily during your lunch break? You'll be amazed at how much more relaxed you feel after just these 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 an Herbal heating pad or heating pods.

      Applying Sacksythyme's hot therapy relief heating pad when dealing with swelling not only feels good on the injury but also relieves the pain by relaxing tight muscles and relieving pain.

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      Sacksy Thyme Hot therapy relief Heating pad for Tendonitis:

      The Sacksy Thyme Hot therapy relief Heating pad is an effective way to manage tendonitis pain. The heating pad is designed to provide targeted heat therapy to the affected area, which helps to increase blood flow and reduce inflammation. The heat also helps to relax the muscles, which can alleviate pain and promote healing.


      As previously mentioned, a warm compress helps in the treatment of tendonitis. You should place a big pot full of water and tea leaves together, fill up your sink with hot or warm water, and submerge your foot or hand in the water for under 20 minutes. Please refrain from using cotton towels when warming up; 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 pain. Finally, always place your foot on something soft like a yoga mat so that no direct contact is made between the floor and your foot or hand when the compress is being administered.

      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.

      In addition, 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 tendon inflammation, 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 be used 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 your doctor recommends because they heal just like medication.

      Essential Oils & Aromatherapy

      Essential oils may assist those seeking a more natural approach to managing tendonitis symptoms. 

      While rest and physical therapy are common treatments for tendonitis, essential oils have been shown to accelerate healing. Surgery may be necessary to treat the condition in severe cases, but essential oil blends or recipes may prove effective for less severe cases. In addition, utilizing essential oils may be viable for those seeking a holistic approach to managing their tendonitis symptoms.

      Essential oils have been found to be effective in treating various types of tendonitis. This is attributed to their potent anti-inflammatory properties and other therapeutic benefits. Moreover, these oils assist in speeding up the healing process of tendons by enhancing their strength. Therefore, certain essential oils have shown the most promising results in treating tendonitis.

      Peppermint Essential Oil for Tendonitis

      Peppermint essential oil stimulates blood flow and nerve strength. Additionally, it boasts powerful anti-inflammatory properties that effectively reduce pain and inflammation caused by tendonitis. 

      Peppermint essential oil has antispasmodic properties that can help relieve tension and stress in tendons, providing quick relief from various types of tendonitis. This can significantly reduce the pain and discomfort associated with tendonitis.


      Finally, but certainly not the least important, is to ensure you give yourself ample rest not to further tendonitis pain. Take a few days off from regular exercise 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 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 the seriousness of your tendonitis, you could also be prescribed physical therapy, as not all cases tend to heal with time. They may need further treatment. Your doctor will show you how to alleviate your pain and get back to your favorite sports or activities without harming yourself further.

      Prevention of Tendonitis

      There are several things you can do to prevent tendonitis, including:

      • Warm up before exercise: Warming up before exercise can help to prevent injuries, including tendonitis.
      • Cool down after exercise: Cooling down after exercise can help to reduce inflammation and prevent tendonitis.
      • Stretch regularly: Stretching can help to improve flexibility and reduce the risk of tendonitis.
      • Avoid overuse: Avoid activities that cause pain or repetitive motions.
      • Maintain a healthy weight: Excess weight can put extra stress on the tendons.
      • Strength training: Strength training can help to strengthen the muscles and tendons, making them less susceptible to injury.
      • Proper form: When lifting weights or performing other activities, use proper form to avoid putting excessive strain on the tendons.
      • Wear supportive shoes: Wearing supportive shoes can help to reduce stress on the tendons and prevent injuries.
      • Listen to your body: If you experience pain, stop the activity and rest.

      By following these tips, you can help to prevent tendonitis and keep your tendons healthy.

      Frequently Asked Questions

      When to see a doctor for tendonitis?

      It is highly recommended that you promptly seek medical attention if you are experiencing persistent pain and swelling in the affected region, even after home remedies and taking medication. These symptoms typically indicate a ruptured tendon and require immediate attention from a qualified healthcare professional.

      What are the best essential oils for tendonitis?

      Several essential oils possess anti-inflammatory and analgesic properties, which can be beneficial in alleviating symptoms of tendonitis. Among these essential oils are lavender oil, peppermint oil, sweet marjoram oil, frankincense oil, helichrysum oil, lemongrass oil, and chamomile oil.

      Does vitamin D help tendonitis?

      Vitamin D may significantly impact the healing process of tendon-to-bone injuries. This is due to its ability to enhance bone mineral density and strengthen the skeletal muscles.

      Does CBD help with tendonitis?

      CBD may assist in alleviating the symptoms of tendonitis due to its anti-inflammatory and analgesic properties.

      Is tendonitis a form of arthritis?

      Tendonitis and arthritis are two distinct medical conditions. Tendonitis refers to the inflammation of a tendon, while arthritis involves the inflammation of a joint. Although there may be instances where both disorders are present in a patient, one condition does not necessarily lead to the development of the other.


      We trust that you have gained a thorough understanding of tendonitis and the various home remedies that can effectively help in its treatment. When preparing these remedies, you should utilize pure, organic, and natural ingredients. By doing so, you can experience the full benefits of these treatments and promote the strength of your tendons, bones, and muscles.

      Recognizing tendonitis as an overuse injury, commonly treatable at home, is essential. Often, home remedies can be sufficient to resolve the issue. However, if the symptoms persist after a month, you should seek medical attention from your doctor.

      When to See a Doctor

      See a doctor if you have severe tendonitis that does not improve with home treatment or is accompanied by other symptoms such as fever, redness, or swelling. They may recommend additional treatment options, such as physical therapy, cortisone injections, or surgery.

      Please note that these home remedies are for general information only and should not be considered a substitute for professional medical advice. Always consult with a healthcare professional before starting any new treatment.

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