How to heal an inflamed tendon?
If you’re a fitness junkie, you know the pain of an inflamed tendon. Honestly, there’s nothing more frustrating than having to cut back on your workout routine due to some painful injury that can be healed with proper care.
So, what is a Tendon? It’s basically a cord or band of tissue that connects muscle to bone and when it becomes inflamed (Tendinitis) it hurts like hell!
Detecting the symptoms early-on is essential for getting tendinitis resolved fast. The most common sign of tendinitis is:
- Pain whilst exercising
- Redness & swelling
- Trouble moving
Watch out for these signs next time you hit the gym.
R.I.C.E Method – Rest Your Loved One
The first step towards treating any tendon injury is ‘R.I.C.E.’ method which stands for Rest-Ice-Compression-Elevation.
Here are some steps recommended by doctors that may help healing your injured tendon:
Rest as soon as possible after experiencing pain in your muscle/tendon that lasts longer than just tight muscles from exercising too much.
In short: Avoid whatever activity caused this trouble pain in the torn-down-tissue-hero!
2. Ice Up!
Use ice-packs over affected area at least 3x/day; but don’t keep them wrapped around all day! That could lead to frostbite ewww (wanna try and explain THAT one?).
Warm heat application may be helpful after icing initially calms down inflammation & has subsided so hold-off till then!
Wrap compression-bandages securely around affected body part, if unsure how tightly consult medical professional but err on looser side rather than tighter especially if compressive stockings/knee-high socks used(makes sense).
4. Elevate – Better Laid Back Than Straining.
Keep the affected limb elevated while resting as high above heart level possible, sometimes elevating bed/pillow arrangement suffices.
Stretching & Exercises routine
After the swelling goes down and you move past first stage of an injury in a tendon/muscle group always make sure gentle stretching followed by proper rehab exercises to increase strength occurs before returning full-bore back into workout-routine.
So WHAT kind of exercise should be done?
Exercises like Hindu-squats, Reverse pup-foot stretches can help move body tissue around sore area; but don’t overdo it!
Gently does it…
Gradually increasing intensity will cause less pain!!
Supplements May Come Handy
Some supplements may assist in managing inflammation and support recovery process, these are:
- Collagen: A protein that helps build tendons and other connective tissues.
- Glucosamine Sulphate: Promotes rebuilding cartilage!
- Hyaluronic Acid: Wards off TNF-alpha inflammatory cytokine helping fight irritation!(or something to do with our immunity)
Supplements aren’t magical pills. It’s important to have a healthy diet accompanied by them which enhances their efficiency!
DISCLAIMER: This doesn’t mean you’re now allowed to replace meal-courses with supplement stacking for instant bootcamps or anything(don’t hate me if your exams still fail).
Medical Professional Is Friend
If home remedies such as R.I.C.E method seem futile, seek medical help ASAP!! As early diagnosis is very helpful for quick treatment.
Tendinitis can take up-to two months healing time so please adhere correctly suggested measures for better results.
Now sign-off from screen doctors-demand on you!
This completes my article on Tendinitis.