Natural remedies for tendonitis inflammation usually start with RICE (Rest, Ice, Compression and Elevation), but other natural options are also available.
Tendonitis is an inflammation of the fibrous tissue that attaches muscles to bones and can occur in any part of the body with tendons. However, the most common areas to experience tendonitis are the shoulders, elbows and knees. Secondary locations include the hips, wrists and ankles/heels. Inflamed tendons cause mild-to-severe soreness, so many people seek ways to relieve tendonitis-related pain and discomfort.
Tendonitis may happen because of over-use or strain on a joint due to too much exercise, injury or general repetitive action. It can also be related to diseases like rheumatoid arthritis or diabetes, so it is always worth checking with a doctor if you regularly experience tendon pain. If acquired through over-exercise or injury, tendonitis often heals within 2-4 weeks. Severe tendonitis may require medical treatments, but there are a number of non-medicinal remedies as well. The most important thing is to rest the joint and allow it time to heal.
Here are the four best natural remedies for tendonitis inflammation.
1. RICE for Tendonitis Inflammation
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When applied immediately and consistently, this easy-to-remember acronym can significantly shorten your recovery time.
RICE = Rest, Ice, Compression and Elevation.
Why is this method so beneficial to healing?
- Rest. For your body to heal, you need to give it time. Avoid any activity that involves the afflicted joint, as placing stress on it increases pain and swelling. Trying to push through the pain won’t help. Bodily tissues do a great job of repairing themselves when you give them the time to do so. That doesn’t mean you need total bed rest — just avoid putting pressure on the joint. Depending on which joint is injured, you could try a low-impact exercise activity such as swimming. You should begin to feel the pain easing after a couple of days. Prolonged and total inactivity is not advised, so gently move the joint through its full range of motion after a few days to maintain flexibility.
- Ice. Ice reduces swelling and provides some pain relief to the affected area. Apply ice as soon as you notice the injury, repeating several times a day for 20 minutes sessions. Ice packs, ice massage and cold baths can all help. Always place a towel or cloth between an ice pack and your skin.
- Compression. Swelling further reduces mobility, so it is important to compress the area until the swelling has diminished. Use wraps or elastic bandages.
- Elevation. Depending on which part of your body is affected, try to elevate the area. If tendonitis inflammation affects your knee or ankle, raise it above the level of your heart to reduce swelling.
The following natural remedies are also helpful to combat tendonitis inflammation.
2. Acupuncture
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Many people find that acupuncture provides relief from a variety of ailments. According to traditional Chinese medicine, inserting tiny needles along the body’s energy lines helps reduce pain. This process may also release pain-releasing opioids, which send signals to the sympathetic nervous system or trigger the release of neurotransmitters (chemicals in the brain) and hormones. Thus, acupuncture may also help with tendonitis inflammation. Discuss this option with your doctor before trying it if you have any other medical conditions.
3. Massage
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Perhaps one of the more enjoyable natural remedies for tendonitis inflammation is a kind massage. Along with ice massage, other forms of massage therapy can soothe the discomfort of tendonitis. Swedish massage is a gentle form that is possible early after an injury and easier on your body than other styles. However, you can also try alternatives like deep tissue massage and transverse friction massage.
Deep tissue massage combines firm pressure and slow strokes to find the areas where the muscle and fascia are tight. The technique encourages blood circulation and can reduce swelling.
Transverse friction massage is often used explicitly for tendonitis. With strokes applied to the affected area, this massage incorporates movement perpendicular to the direction of the tendon. Like deep tissue massage, it improves circulation and can lessen pain.
Again, if you suffer from other illnesses or ailments, check with your doctor before getting massage therapy. It may not be suitable for some people with cancer, osteoporosis, deep vein thrombosis or recent heart ailments.
4. Natural Herbal Remedies
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Herbs and spices have long been used as healing aids. Although evidence is scant, they may be worth a try — if nothing else, you’ll enjoy a pleasant cup of herbal tea.
- Turmeric: The curcumin in turmeric is supposed to have natural healing effects.
- White Willow: Possibly helpful in reducing swelling and inflamation, white willow contains salicin, which has effects siilar to aspirin.
- Bromelain: This enzyme comes from the stems of pinapples and is thought to contain anti-inflammatories.
- Boswelia: The acid in this herbal extract, as with the above options, may also reduce swelling.
Some herbal supplements can affect medications, so make sure to discuss them with your healthcare provider.
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