Tendinitis is an almost universal experience. One can develop tendinitis from overuse, underuse, incorrect training technique, poor lifestyle habits, trauma or underlying illness. Even the most informed and conscientious individual is likely to seek help for tendinitis at some point, whether it be a single occurrence or a chronic condition. Minimizing the risk and managing the incidents with an emphasis on conservative care are key to long-term joint health and to the avoidance, whenever possible, of costly procedures or complications, such as surgery.
Ergonomics
The best way to ensure full and pain-free movement is to keep the joints free of impingements, stresses and strains. Replace leaning, crouching or slumping with postures that place your back, neck, arms and legs in neutral positions. Start from the middle outward by lifting your back into an upright position and then your head; square off your shoulders and place your hips and knees in 90-degree angles. Keep your keyboard, steering wheel, or whatever you are working with close to you so you don't have to reach.
Exercise
Joints have a much lower blood supply than muscles and rely on movement, through healthy exercise, to receive nutrients and remove waste products. Exercise produces strong muscles that bear stress and hold the joints in their neutral positions, preventing undue strain on tendons and ligaments, which do not have the ability to heal rapidly once injured. Stretching is non-negotiable and should be included in any exercise program. For the nonathlete a routine of yoga or other flexibility practice combined with walking creates an ideal program.
Diet and Supplementation
Omega-3 fatty acids are excellent for reducing the inflammation that goes along with tendinitis. Salmon, mackerel and herring are good sources, and flax seed is a vegetarian option. Bromelain is an enzyme from pineapples and papayas that breaks down and disperses inflammatory molecules. For repairing the joints, vitamin C is required in the production of collagen, the connective tissue building block from which joint tissues are made. Many fruits and vegetables are good sources. Glucosamine is another standby supplement for joint tissue repair. Additionally, a good balance of calcium and magnesium ensures optimal muscle function, according to researchers P. F. Duggan, Helen McKeown and M. G. Harrington.
Natural Therapies
For tendinitis that is mild to moderate, many bodywork techniques have much to offer. Massage, chiropractic care, physical therapy and acupuncture all provide a host of benefits to reduce muscle tension, restore range of motion, enhance immune function and reduce pain. These are particularly well utilized on a regular basis for preventive maintenance. Advanced cases where surgery is not a desirable or feasible option can benefit from a management perspective, and these modalities have the added benefit of being very low risk as far as harmful side effects.
References
- Tendinitis
- Tendinitis
- Eccentric calf muscle training in athletic patients with Achilles tendinopathy.
- Evidence supporting the use of physical modalities in the treatment of upper extremity musculoskeletal conditions.
- Evidence based evaluation of conservative treatment options for patellar tendinitis syndromes
