Tendons are tissues that connect your muscles to your bones. While healthy tendons allow you to bend, walk, jump, lift objects and exercise without strain, illnesses and injuries that damage your tendons can make these activities difficult. Tendinitis is the painful inflammation of your tendons, which may affect your knees, thumbs, shoulders, elbows, wrists or ankles. The inflammatory joint condition arthritis can also affect your tendons. In addition to medical treatment and rest, certain foods may promote tendon healing.
Fruits and Vegetables
Fruits and vegetables provide an assortment of nutrients, many of which may benefit your tendons. Vitamin C, prevalent in strawberries, citrus fruits, bell peppers, leafy greens and broccoli, helps your connective tissues heal. Bromelain, an enzyme in pineapple, may reduce inflammation. Vitamin A promotes strong immune system function and healing. Carrots, mangoes, papaya, tangerines, spinach, kale, cantaloupe and apricots contain rich amounts of beta carotene -- a type of vitamin A. Incorporate a variety of whole, colorful fruits and vegetables into your meals and snacks for best potential results.
Whole Grains
Unlike refined grains, whole grains contain all fiber and nutrient-rich components of the grain. As a result, they provide nutrients that support strong immune system function. Registered nurse and coauthor of "The Levaquin Tendonitis Solution," Kerri Knox believes that tendinitis is linked with gluten -- a protein found in wheat, barley and rye. If you suspect an intolerance or sensitivity to gluten, focus on gluten-free whole grain foods, such as brown rice, wild rice, whole quinoa, steel-cut oats and air-popped popcorn. Otherwise, whole grain and whole wheat breads, pasta and cereals are valuable sources of fiber and nutrients. Knox recommends that people with chronic tendinitis replace processed snack foods, such as potato chips and candy, with whole grains for improved symptoms.
Fatty Fish
Fatty fish are top food sources of omega-3 fatty acids. Omega-3 fats provide potent anti-inflammatory benefits, according to Knox, and are deficient in most Americans' diets. Try replacing inflammatory protein sources, such as fatty red and processed meats, with fatty fish in your diet for reduced inflammation and pain in your tendons. Fish particularly rich in omega-3 fats include salmon, albacore tuna, mackerel, herring, lake trout, halibut, sardines and flounder. Low-fat cooking techniques include baking, steaming, broiling and grilling in non-stick cooking spray, using natural herbs rather than salt or butter for flavor.
Flaxseed, Walnuts and Canola Oil
Flaxseed, walnuts and canola oil are nutritious, plant-derived foods and some of the few vegetarian omega-3 fatty acid sources. They also provide valuable amounts of vitamin E -- an antioxidant that may relieve tendon inflammation. For optimum absorption, use ground flaxseed rather than whole seed, and store any remaining seed in your refrigerator. Enjoy walnuts and flaxseed on their own or incorporated into baked goods, smoothies, yogurt and cereals. Canola oil provides a nutritious alternative to margarine and butter in baked goods and grilled dishes.
References
- University of Maryland Medical Center: Tendinitis
- "The Levaquin Tendonitis Solution"; Kerri Knox, Joshua Tucker; 2010
- University of Maryland Medical Center: Omega-3 Fatty Acids
