The tendon is a fibrous structure (like a rope made up of thousands of threads) that joins the last part of the muscle to the bone in order to transmit the force generated by muscle contraction to facilitate movement.
However, when repetitive movements are carried out, one suffers from droprheumatoid arthritis, intense or repeated traumas or excessive strains in the practice of exercises, the tendons become inflamed which causes tendonitis.
Depending on its intensity and duration, tendinitis can be acute or chronic, and according to the characteristics of the inflammation of the tendon, it is called serous, suppurative, or dry tendinitis.
In general, tendonitis manifests itself as a slight swelling and redness of the skin that covers the inflamed tendon and, also, there is localized pain, spontaneous and on palpation, and the affected limb is practically unable to carry out any movement in which engage that tendon
It is important to note that tendonitis occurs with some frequency in those people who perform intense physical effort after long periods of inactivity or without being properly trained
Likewise, there are certain activities, such as cutting hard materials with scissors, in which the tendons of the hand and wrist are forced to perform repeated movements against resistance. For this reason, tendinitis can appear as a consequence of the small and continuous traumas to which they are subjected.
folk remedies
Remedy for tendonitis # 1: Apply a bag of ice cubes ice wrapped in a towel or thermal ice pack as soon as pain occurs. Do not leave it on for more than 20 minutes and repeat three or four times a day. This remedy is useful within 24 hours of the onset of tendinitis. Care must be taken not to wrap the inflamed area too tightly. People with heart disease, diabetes or vascular problems should be careful with this remedy, as ice closes the blood vessels and can cause serious difficulties.
Remedy for tendonitis # 2: Soaking in a warm tub is a good way to raise body temperature and increase blood flow to the tendinitis area. This remedy is applied 24 hours after the onset of tendon inflammation.
Remedy for tendonitis # 3: Elevate, as far as possible, the painful joint above the level of the heart to reduce inflammation. In case it is the ankle, put it high: lie down and place one or two pillows under it.
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Remedy for tendonitis # 4: Pour 2 tablespoons of white willow into a cup of boiling water. Cover, strain and let cool. Take 3 cups a day and gradually decrease the amount until the pain has disappeared. This remedy is considered a natural pain reliever and anti-inflammatory.
Remedy for tendinitis # 5: Boil 3 tablespoons of devil’s claw in 1 liter of water for 10 minutes. After that time, cover and let cool. Take throughout the day and gradually decrease until the pain disappears.
Remedy for tendonitis # 6: Pour 1 tablespoon of Cat’s claw in 1 cup of boiling water. Cover and let cool. Strain and drink 3 cups a day until the pain subsides. This remedy has anti-inflammatory properties.
Remedy for tendonitis # 7: Pour two tablespoons of chamomile in a cup of boiling water. Soak a cloth with this infusion and apply hot, as a compress, on the affected area. As soon as it cools down, remove it and place another hot one.
Remedy for tendonitis # 8: Boil in half a liter of water for 15 minutes 30 grams of turmeric. Filter and use the solid substance that remains in the filter and apply, as a compress, on the affected area.
Remedy for tendonitis # 9: Pour 25 grams of rosemary and 250 cubic centimeters of ethyl alcohol into a dark glass jar with hermetic closure. Cover and leave to rest for a week. After that time, strain and massage this preparation in the affected area.
Remedy for tendonitis # 10: Crush a handful of the fresh herb called chickweed until you get a paste. Apply something hot and as a poultice on the affected area, leave until cool and then wash with lukewarm water. Perform this remedy twice daily until the tendinitis disappears.
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Remedy for tendonitis # 11: Pour into 1/2 cup of warm olive oil 2 tablespoons of cayenne pepper. Mix until well integrated. Apply this preparation on the affected area and leave it on for 20 minutes before washing it off. Perform this remedy 3 times a day. It is important to note that the Cayenne pepper contains capsaicin, a natural pain relieverbut it is not convenient to apply this mixture on open skin or wounds, since it could cause burning and pain.
recommendations
preventive recommendations
Do warm-up exercises before subjecting the tendons to excessive activity.
Apply some kind of external protection on the areas most exposed to this type of injury.
Stretch after finishing the exercises. Two examples of stretches are as follows:
- Stand up next to a table or next to a chair Hold on to it with your right hand. Next, bend the left leg bringing the foot towards the buttock, grasping the ankle with the free hand.
- Once in this position, move towards the left buttock until a painless tightness is felt in the corresponding anterior area of the thigh.
Remember that it should not hurt. The stretch should last between 15 and 20 seconds, during which you should continue to breathe normally. Rest for a few seconds and then repeat the same stretch with the other leg.
Perform preventive self-massages in the knee and foot area as the following:
- Sit in a chair with your back straight, feet flat on the floor, and knees at a 90° angle. With your thumbs, locate the points that cause the most discomfort in the anterior area of the thigh and use the compression technique on them, placing one thumb on top of the other.
- Put the foot on a stool and leave the knee semi-stretched. On the front part of the thigh, apply the rub from top to bottom, moving the hands one after the other as if they were following each other. When you reach the knee, separate the hands, place the fingers facing the feet and apply the rub around the knee. Repeat about 10 or 12 times.
- Apply the same rubbing technique but with the knuckles, also from top to bottom. Do the same number of repetitions as before. Then knead the entire front of the thigh, from top to bottom, so that it is between the thumb and the rest of the fingers. Repeat 10 to 12 times.
check racket. Whether practice tennis, it is necessary to check the size of the racket. Sometimes people end up with tendinitis because they occupy one that is either too big or too small, and they cannot hold it comfortably. To avoid injury, a qualified instructor or specialty store salesperson should be asked if the racket size is correct.
Change walking or running shoes if they are not in good condition, since worn heels contribute to tendinitis.
Recommendations when suffering from tendonitis
Exercises when you begin to feel tension in the tendons If you have already begun to feel pain in the shoulders or elbow when making movements that put tension on the tendons, it is convenient to start doing exercises to gain mobility in the joints such as the following
When it affects the elbow area:
- Pull your fingers. Stand tall with the affected arm at the side of the body and the palm of the hand facing back. Grasp the back and fingers with the other hand, gently pulling them up without bending the arm, just the wrist. Hold this position for 8 seconds and relax. Practice this exercise 4 times a day doing 8 repetitions.
- turn the hand Stand facing a wall. Raise your arm and rest your palm on it (leaving it at shoulder height) with your fingers facing up. Slowly rotate your hand until your fingers are facing down. Do it without taking your palm off the wall and keeping your elbow straight. Repeat 4 times.
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When it affects the shoulder area:
- Move back and forth. Take a plastic bag and fill it with 1 kilo of weight (you can use a packet of salt or sugar). Hold the bag with the arm in which you feel discomfort and rest the other on a table. Lean your body forward a little so that the arm holding the bag is well stretched. From this position, gently swing it back and forth like a pendulum. The arm and shoulder must be relaxed to make the movement smoothly and help you from the inertia that the weight you hold gives you.
- Swing from left to right. Repeat the previous exercise but now perform the pendulum movement from right to left, passing the arm in front of the body. You can also make circular movements in both directions, always keeping your arm in front of you. 1 Stretch using a cushion. Stand tall with your legs slightly apart. Put a cushion in the area of the armpit on the painful side, between the body and the arm. Stretch it out and try to bring your hand down to the ground, gently lowering your shoulder. Hold this position for 8 seconds and rest for the same time. Repeat the exercise 10 times.
Keep the tendon at rest if it is already inflamed. Sometimes immobilization by means of splints or casts is necessary.
See a doctor if tendinitis worsens after three or four days, or does not improve with home remedies, to make a diagnosis and rule out other health problems.
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