Tendonitis - How to recognize it for better prevention?
Definition and causes
Unfortunately, painful and sometimes chronic, tendonitis is the inflammation of a tendon or its sheath. Tendons are a kind of "rope" made up of collagen fibers that attach muscles to bones. Tendonitis can be triggered by several factors, but most often, the pain develops gradually because of repetitive movement and excessive strain on the tendon.
For example:
- When practising a sport: excessive strain, insufficient warm-up, sudden change of equipment, etc. ;
- In a profession requiring repetitive movements.
- As a result of repeated microtrauma to the tendon: blows, shocks, etc;
- Poor posture or prolonged holding of the same position.
All tendons can be affected by tendonitis, but the most common are in the shoulder, Achilles tendon, knee, elbow, wrist, and hip.
Recognizing Signs of Tendonitis
It's important to know that the main symptoms occur during active mobilization of the limbs, and that you may also feel pain on palpation and even at rest. Your skin may take on a reddish hue at the site of your pain, and may even feel warm to the touch. To confirm the diagnosis, it's best to have a clinical examination, as only a specialist will be able to assess your physical condition. If there is tendonitis, then the pain should be triggered by three actions: contraction of the muscle(s) inserted over the tendon, palpation of the tendon and stretching of the tendon.
Prevention is Better Than Cure
Fortunately, there are preventative measures for tendonitis in the shoulder, elbow, wrist, or ankle.
Generally, it's recommended to:
- Warm up properly before exercising.
- Avoid exercising in unusual extreme conditions: cold, dampness, etc.
- Stay hydrated.
- Use quality and appropriate equipment: sports shoes, rackets, etc.
- Stretch properly after exertion to strengthen tendons.
At work, it's advisable to take regular breaks and, if possible, change movements.
How to Treat Tendonitis?
There are several complementary approaches to naturally treat tendonitis. Here are a few:
1. Ice and rest
This is the first stage of treatment. It begins with resting the tendon and applying ice, according to the "GREC" protocol: ice - rest - elevation - restraint.
It is essential to stop the activity in question to allow the tendon to repair itself. Rest is necessary for as long as the pain persists:
- Approximately one to 3 weeks for benign tendonitis.
- One to 3 months for chronic tendonitis.
However, total immobilization is not recommended.
2. Elevation
In the case of knee or Achilles tendonitis, it may be helpful to elevate the leg at rest to reduce swelling.
3. Restraint
An elastic bandage may also be useful in the event of swelling of the affected joint.
4. Progressive return
A gradual return is recommended, depending on individual tolerance and the severity of the injury.
5. Natural Solutions
TendoFlex: The recommended alternative for relieving tendon pain all over the body, thanks to the Tendaxion ingredient. Tendoflex is the first clinically proven formula in Canada. Use it to get the most out of your favorite physical activities!
If required, TendoFlex can be combined with one or more of these solutions:
Pain relief with Ovomet: This natural painkiller will reduce joint pain and stiffness from day 5. Ovomet® is composed of eggshell membrane extract, widely recognized for its ability to relieve joint pain and inflammation and improve joint mobility.
Omega 3 - Enriched formula: In addition to helping maintain cardiovascular health, it's a source of EPA and DHA acids for the maintenance of good health.
Arthriflex Cream: This natural (non-greasy) analgesic cream provides fast relief from muscle and joint pain, such as simple backache, lumbago, strains and sprains (involving muscles, tendons and/or ligaments) and arthritis.
Don't forget that the pain associated with tendonitis can take a long time to subside, making it even more important to help the body in its healing process.
Team Adrien Gagnon