How We Treat Tendinitis
It can aid in pain relief and fasten the healing process for those who have tendinitis. Given that tendonitis can take weeks to heal, adopting a massage therapy program to calm down and strengthen the irritated tendon can increase the likelihood of a full and quick recovery for the patient. Gen Spa offers natural healing methods for individuals suffering from tendinitis. We offer holistic techniques to alleviate pain and promote recovery without relying on synthetic medications.
How to Alleviate Tendonitis: Effective Tips and Treatments
Tendonitis, an inflammation or irritation of a tendon, can cause pain and limited mobility. It often results from repetitive motion, overuse, or injury. While recovery requires patience, there are many ways to alleviate tendonitis and promote healing. Here’s a guide to effective treatments:
1. Rest the Affected Area
Avoid activities that strain the tendon. Rest is critical to reducing inflammation and preventing further damage. Use a brace or splint if necessary to immobilize the area.
2. Apply Ice
Ice helps reduce inflammation and numb the pain. Apply an ice pack wrapped in a towel to the affected area for 15–20 minutes every 2–3 hours during the first 48 hours after symptoms appear.
3. Use Heat Therapy
After the initial inflammation subsides, heat can help increase blood flow to the tendon, promoting healing. Use a warm compress or heating pad for 15–20 minutes a few times a day.
4. Take Over-the-Counter Pain Relievers
Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or aspirin can reduce pain and inflammation. Always follow the recommended dosage and consult a healthcare provider if needed.
5. Practice Gentle Stretching and Strengthening Exercises
Once the acute pain diminishes, perform exercises that strengthen the surrounding muscles and improve flexibility. Physical therapy can be helpful for tailored exercises that restore function without straining the tendon.
6. Use Ergonomic Tools
If tendonitis is caused by repetitive activities (e.g., typing or using tools), switch to ergonomic equipment that reduces strain on your tendons. Adjust your posture and workspace to minimize stress on the affected area.
7. Apply Compression
Wearing a compression bandage or wrap can help reduce swelling and provide support. Ensure it is snug but not too tight to maintain proper circulation.
8. Try Massage Therapy
Gentle massage around the affected tendon can improve circulation, relieve tension, and accelerate healing. Avoid massaging directly on the inflamed tendon during the acute phase.
9. Consider Alternative Therapies
- Ultrasound Therapy: Uses sound waves to improve blood flow and reduce inflammation.
- Acupuncture: May help relieve pain and improve tendon function.
- Shockwave Therapy: Stimulates healing for chronic cases of tendonitis.
10. Maintain a Healthy Diet
Proper nutrition supports the body’s healing process. Incorporate anti-inflammatory foods like:
- Fatty fish (rich in omega-3 fatty acids)
- Leafy greens
- Berries
- Turmeric
- Nuts and seeds
Stay hydrated and avoid excessive sugar or processed foods.
11. Gradual Return to Activity
Once symptoms improve, gradually return to your usual activities. Start with low-intensity exercises and increase intensity slowly to avoid re-injury.
12. Consult a Doctor for Severe Cases
If tendonitis does not improve with self-care or becomes chronic, seek medical advice. Treatments may include:
- Corticosteroid Injections: Reduce severe inflammation.
- Platelet-Rich Plasma (PRP) Therapy: Uses your own blood to promote healing.
- Surgery: Rarely required, but necessary for severe tendon damage or ruptures.
Prevention Tips
- Warm up before physical activities.
- Avoid repetitive motions or take regular breaks.
- Use proper technique when exercising or performing tasks.
- Strengthen muscles to support your tendons.
- Stretch regularly to maintain flexibility.
Tendonitis can be painful, but with the right approach, you can reduce inflammation, alleviate pain, and restore function. Early treatment, rest, and consistent care are key to recovery. If symptoms persist, don’t hesitate to consult a healthcare provider for professional guidance.