Tendinitis: What Does Tendons Good During Recovery

Whether in the elbow, in the shoulder, at the wrist or at the Achilles tendon: an irritated tendon usually makes itself felt with a pulling, burning pain that increases under load. Many know this as tennis elbow, mouse arm or as an aching Achilles tendon after running. This guide puts into context what lies behind a tendon irritation, when a visit to the doctor is advisable, and which everyday steps, dietary building blocks and nutrients have a relation to resilient tendons and connective tissue.

What lies behind tendinitis

Tendons connect muscles with bones and transfer force with every movement. If they are stressed permanently or suddenly and strongly, the tissue can become irritated. Depending on location and course, experts speak of a tendon irritation, an irritation of the tendon insertion or an irritation of the tendon sheath.

Often the overload arises from ever the same movements: long typing and clicking at the computer, manual activities, playing music, or a training stimulus that was increased too quickly. Typically affected are the outer elbow (tennis elbow), the inner elbow (golfer's elbow), the tendons around the shoulder, the wrist, as well as the Achilles tendon at the heel bone.

Characteristic are a start-up and load pain, sometimes a pressure sensitivity over the tendon and occasionally a fine rubbing. Favouring factors are a sudden increase in load, unaccustomed movements, unfavourable posture at the workplace, unsuitable footwear during sport, as well as missing recovery phases between the loads. Unlike a muscle, a tendon recovers comparatively slowly because it is less well supplied with blood, which is why patience is an important factor here.

When you should have it clarified medically

A slight irritation after unaccustomed load often subsides again with a little rest. In some cases, however, a medical assessment is important. Have persistent complaints clarified medically; this does not replace medical advice.

• pain that lasts longer than two to three weeks or increases
• marked swelling, warmth or redness over the tendon
• a sudden, stabbing pain or an audible snap under load
• marked loss of strength or the feeling of no longer being able to move a joint properly
• numbness or tingling that radiates into the fingers or toes
• rest or night pain that disturbs sleep

A general practitioner's, orthopaedic or physiotherapy practice can clarify which structure is affected and point out suitable measures, for example targeted exercises, a bandage or an adjustment of the load.

What you can do in everyday life

With an irritated tendon, the rule is: first relieve, then carefully rebuild. Anyone who adjusts the triggering movement and gradually makes the tendon more resilient usually gets the furthest.

• Adjust the load: Reduce the triggering movement for a while, instead of continuing it through the pain. Complete immobilisation, however, is rarely necessary.
• Check ergonomics: Set up the workplace, mouse, keyboard and sitting posture so that hand and arm rest relaxed.
• Gradual build-up: After the acute phase, slowly get the tendon used to load again, for example with calm, controlled movements according to instruction.
• Warm up and stretch: Warm up before sport and loosely stretch the muscles involved.
• Cool or warm: In the acute phase many find cooling pleasant, later rather warmth; here trying it out helps.
• Aids: A bandage or a small break reminder on the screen can help to avoid overload.

Patience is particularly important: tendons often need several weeks until they are fully resilient again. Anyone who returns to the old intensity too early risks a relapse. A physiotherapy practice can put together a suitable build-up plan and keep an eye on the technique during sport or work. It has proven effective not to completely spare the tendon, but to load it with slow, controlled movements below the pain threshold, since moderate stimuli stimulate the build-up of the tissue. Anyone who works at the screen can firmly plan in small movement breaks, guide the mouse with the other hand in between, or switch to a more ergonomic input. With sporting load, a critical look at technique, footwear and training volume is worthwhile, because an increase that is too fast is often the actual trigger.

Nutrition that does tendons and connective tissue good

A balanced, plant-focused diet provides building blocks for tendons, ligaments and connective tissue and supports recovery. The Mediterranean diet has proven effective.

• plenty of vegetables, fruit, legumes and whole grains
• high-quality plant oils such as olive and rapeseed oil
• sea fish as a source of omega-3 fatty acids, once to twice a week
• good protein sources such as legumes, eggs, dairy products or fish for tissue build-up
• nuts and seeds in moderate amounts
• sufficient fluid and few highly processed foods

This way of eating supports the entire musculoskeletal system and provides the protein building blocks from which the body forms collagen for tendons and connective tissue. A colourful selection of vegetables and fruit as well as regular protein sources spread over the day form a good basis here. Anyone who trains intensively is best off ensuring that the increased protein requirement is covered evenly over several meals, instead of eating just one large portion a day. A sufficient supply of colourful vegetables also provides secondary plant substances and vitamins that accompany the musculoskeletal system in its normal function.

Nutrients and plants related to tendons and connective tissue

According to the authorised EU statements, some nutrients contribute to structures that are important for resilient tendons. These statements refer to normal body functions, not to the treatment of tendinitis.

• Vitamin C contributes to normal collagen formation for the normal function of cartilage and bones.
• Manganese contributes to the normal formation of connective tissue.
• Copper contributes to the maintenance of normal connective tissue.
• Vitamin D contributes to normal muscle function.
• Magnesium contributes to normal muscle function and to normal protein synthesis.

Collagen is the most important building block of tendons, and vitamin C plays a central role in its formation. A good basic supply with the named nutrients supports connective tissue and muscles in their normal function. From traditional use, frankincense and turmeric are also often named for joint and tendon topics; for these plants there are no authorised EU health claims, and they replace neither the necessary recovery nor a careful build-up of load.

Honestly put into context

No remedy replaces the time that an irritated tendon needs to recover. Best supported are an adjusted load, a gradual build-up, good ergonomics and patience. Physiotherapy and a suitable exercise plan can noticeably ease the course. A balanced diet and a good nutrient supply form the basis on which these measures work. Supplementation can round off this basis but replaces neither the recovery time nor medical guidance. Anyone who cleverly doses the load and does not return to the old intensity too early usually gets the furthest.

Suitable products from Scheunengut

If you want to supplement the nutrient supply around connective tissue and joints in a targeted way, at Scheunengut you will find Glucosamine & Chondroitin optimised with Vitamin C. The recipe combines the cartilage building blocks glucosamine and chondroitin with vitamin C, which contributes to normal collagen formation for the normal function of cartilage and bones. In this way a conscious, movement-oriented routine can be sensibly supplemented. The focus remains on an adjusted load, careful build-up, good ergonomics and sufficient recovery; the nutrient supply rounds off this foundation without replacing it.

Frequently Asked Questions (FAQ)

How long does tendinitis last?

This varies greatly. Slight irritations often improve in one to two weeks, more stubborn courses can take several weeks to months. Tendons recover more slowly than muscles because they are less well supplied with blood. Patience and a gradual build-up of load are therefore important.

Should I rest or move with a tendon irritation?

Usually a mixture is sensible: in the acute phase reduce the triggering movement, but do not fully immobilise. After that, carefully and in a controlled way get the tendon used to load again. An exercise plan from physiotherapy can give good orientation here.

Does cooling or warming help with an irritated tendon?

In the acute, painful phase many find cooling pleasant. Later, when it is about recovery and build-up, warmth is rather experienced as beneficial. Both are a matter of personal feeling; here it is worth trying out.

Which nutrients are important for tendons?

Tendons consist above all of collagen. Vitamin C contributes to normal collagen formation for the normal function of cartilage and bones, manganese to the normal formation of connective tissue and copper to the maintenance of normal connective tissue. Good protein sources additionally provide the building blocks for tissue build-up.

When should I see a doctor with tendinitis?

With pain that lasts longer than two to three weeks, with marked swelling, warmth, redness, sudden stabbing pain, loss of strength or radiating tingling, you should have it clarified medically. An audible snap under load should be examined quickly.