Tendinitis (also called tendonitis) is an
inflammation or irritation of a tendon, a thick cord that attaches bone to
muscle.
Causes
Tendinitis is most often caused by
repetitive, minor impact on the affected area, or from a sudden more serious
injury.
There are many activities that can cause
tendinitis, including:
- Gardening
- Raking
- Carpentry
- Cleaning house
- Shoveling
- Painting
- Scrubbing
- Tennis
- Golf
- Skiing
- Throwing and pitching
Incorrect posture at work or home or poor
stretching or conditioning before exercise or playing sports also increases a
person's risk. Other risk factors for tendinitis, include:
- An abnormal or poorly placed bone or joint (such as length
differences in your legs or arthritis in a joint) that stresses
soft-tissue structures.
- Stresses from other conditions, such as rheumatoid arthritis, gout, psoriatic
arthritis, thyroid disorders, or unusual medication reactions.
- Overuse or doing too much too soon when the tendons are not used to
a movement or to the task taken on. Tendinitis is common in "weekend
warriors," people that play and exercise hard only on weekends.
- Occasionally an infection can cause tendinitis, especially infection
from a cat or dog bite to the hand or a finger.
Who Gets
Tendinitis?
Anyone can get tendinitis, but it is more
common in adults, especially those over 40 years of age. As tendons age they
tolerate less stress, are less elastic, and are easier to tear.
Where
Does Tendinitis Occur?
Tendinitis can occur in almost any area of
the body where a tendon connects a bone to a muscle. The most common places
are:
- Base of the thumb
- Elbow
- Shoulder
- Hip
- Knee
- Achilles tendon
Symptoms
The symptoms of tendinitis include:
- Pain at the site of the tendon and surrounding area. Pain may
gradually build up or be sudden and severe, especially if calcium deposits
are present.
- Loss of motion in the shoulder, called "adhesive
capsulitis" or frozen shoulder.
Remedies for Tendinitis
1. Ice
Pack
Applying an
ice pack on the affected area will greatly help reduce inflammation and pain
associated with foot tendonitis. If you do not have ice, you can also use a bag
of frozen vegetables or a cold spoon.
- Put some crushed ice in a plastic
bag, and wrap the bag in a thin cotton towel.
- Place this cold pack on the inflamed
area for about 15 minutes.
- Repeat this process a few times
daily.
2. Olive
Oil
Massaging
your foot with olive oil can give you much relief from the pain and
inflammation caused by foot tendonitis. It will also stimulate blood flow in
and around the affected muscles. Apart from olive oil, you can also use sesame
oil or mustard oil.
- Heat some olive oil until warm.
- Gently massage your foot with the warm
oil for 10 to 15 minutes.
- Do this daily until the pain subsides.
3. Epsom
Salt
Another
simple way to treat foot tendonitis is to soak your foot in warm water
mixed with Epsom salt. The heat of the warm water will have a wonderful healing
effect on your foot, while the magnesium sulfate present in Epsom salt will
provide magnesium to the body (it will be absorbed through the skin) and aid in
healing the muscles and connective tissues; tendon is a type of connective
tissue.
It will also
promote relaxation and detoxification.
- Mix one-half cup of Epsom salt in
a small tub filled with warm water and stir until the salt is dissolved.
Soak your foot in this warm water for up to one hour. Repeat this remedy
two to three times a week for a few weeks.
- Another option is to mix two
tablespoons of Epsom salt in one cup of warm water. Soak a washcloth in
this solution and place it on your foot as a compress for 15 to 20
minutes. You can do this daily until you are satisfied with the results.
Epsom salt
can cause dryness, so apply some moisturizer on your foot after following
either of these remedies.
4. Apple
Cider Vinegar
Apple cider
vinegar is another effective home remedy for tendonitis due to its
anti-inflammatory properties. Regular consumption of apple cider vinegar
is also good for your overall health.
- Add two teaspoons of organic
apple cider vinegar to a glass of warm water.
- Mix in one teaspoon of honey.
- Drink this solution two to three
times daily.
5.
Vinegar Wraps
Alternating
hot and cold vinegar wraps can help get rid of pain and inflammation caused by
foot tendonitis as the heat treatment will reduce pain pain and relax sore
muscles and the cold treatment will decrease inflammation. Vinegar,
too, will work as an anti-inflammatory agent.
- Mix equal amounts of white vinegar and
water and heat it in a large pan.
- In a separate pan or bowl, mix equal
parts of vinegar and cold water.
- Soak a towel in the hot mixture, wring
it out and wrap it around your foot for five to 10 minutes.
- Then soak the towel in the cold
mixture and follow the same procedure.
- Repeat the sequence three times.
- Apply some moisturizer afterwards.
6.
Cayenne Pepper
Cayenne
pepper is a rich source of a chemical known as capsaicin, a natural pain
reliever. The warming effect of cayenne pepper is also very soothing.
- Mix two tablespoons of cayenne
pepper in one-half cup of warm olive oil.
- Apply this mixture on the affected
area and leave it on for 15 to 20 minutes before washing it off.
- Do this a few times daily the
condition improves.
Note: Do
not apply cayenne pepper on open skin or wounds.
7.
Carbonated Water
To get rid
of the acute pain caused by foot tendonitis, you can use carbonated water as
well.
- Soak your foot in sugarless carbonated
water for 10 to 15 minutes.
- Do this twice daily. This can be very
refreshing and relieve pain and inflammation.
8. Sage
Sage has
many curative properties that can be used in the treatment of foot tendonitis.
It has a soothing effect and can relieve pain and inflammation.
- Rub some fresh sage leaves together
gently in your palms to crush them. Boil the leaves in two-thirds cup of
apple cider vinegar for a few minutes, and then simmer for another five
minutes. Remove from heat, soak a clean piece of cotton cloth in the
solution and wring out the excess water. Place the cloth on the affected
area for 10 minutes.
- You can also use dried sage leaves to
make a cup of sage tea. To make this tea, steep one teaspoon of dried sage
leaves in a cup of hot water for 10 minutes and then strain it. Drink
this tea two or three times daily.
REMEMBER
To avoid tendinitis, try these tips when
performing activities:
- Take it slow at first. Gradually
build up your activity level.
- Use limited force and limited
repetitions.
- Stop if unusual pain occurs. Do something else. Try again later and if pain recurs, stop that activity for the day.