Magnesium It helps activate certain enzymes that are important for the repair of injured tissues. It also plays a role in the nerve impulses necessary for muscle contraction and relaxation.
Magnesium inhibits the calcification of the extracellular matrix in tendon-derived stem cells via the ATP-P2R and mitochondrial pathways.
Vitamin A helps the tendons repair themselves. Sources of vitamin A include green leafy vegetables, garlic, and, fish oils, but I find a quality supplement is the easiest and fastest way to jump start the healing process. Vitamin E is another all star in tendon and muscle health.
When it comes to repairing tendons and ligaments, collagen is the most widely researched supplement. As a preventative measure for predisposed athletes (master athletes, or athletes with chronic injuries), a daily dose of collagen may reduce issues that could impact on your training.
To treat tendinitis at home, use rest, ice, compression and elevation. This treatment can help speed recovery and help prevent more problems. Rest. Avoid doing things that increase the pain or swelling.
Rest: try to avoid moving the tendon for 2 to 3 days. Ice: put an ice pack (or try a bag of frozen peas) wrapped in a tea towel on the tendon for up to 20 minutes every 2 to 3 hours. Support: wrap an elastic bandage around the area, use a tube bandage, or use a soft brace. You can buy these from pharmacies.
Massage therapy can aid in the reversal of tendonitis by properly working your injured tendon fibers back and forth. A specific type of massage therapy known as a deep transverse friction massage (DTFM) can also be used to aid in tendonitis reversal.
Vitamin C: Tendons and ligaments also need vitamin C, a nutrient found in many vegetables and fruits, because both tissues contain large amounts of collagen. Vitamin C plays an essential role in new collagen production, and a Vitamin C deficiency can weaken your tendons and ligaments by preventing collagen synthesis.
Marine collagen appears to be particularly good at triggering native production of collagen types 1 and 2. This is why it is a great choice of supplement for athletes, or for those who struggle with joint, tendon and ligament problems.
Overuse or excessive mechanical stimulation to tendons can lead to elevation of metalloproteinases (MMPs) which mediate collagen degradation and hence degenerative tendon injuries. Healing responses are activated but failed to repair the degenerative injuries, resulting in tendinopathy.
A mild case of tendonitis takes about 2-3 weeks to heal on average while chronic tendonitis takes about 6 weeks to heal completely.
Some examples of typical plyometric exercises are box jumps, depth drops, and plyo push-ups. Eccentric, isometric, and plyometric training are all effective ways to strengthen your tendons in different ways. Based on your desired goals or sport, focusing more on one may be beneficial.
In spite of this, findings to date provide convincing evidence that magnesium deficiency is a significant contributor to chronic low-grade inflammation that is a risk factor for a variety of pathological conditions such as cardiovascular disease, hypertension, and diabetes.
Magnesium contributes to the regulation of the immune response. Low magnesium potentiates nonspecific immune response to various challenges. Low magnesium is associated with a low grade chronic inflammation. Primary mechanisms involved include calcium deregulation and redox imbalance.
Vitamin C has the potential to enhance collagen synthesis, bone and soft tissue healing. Exercise and supplementing collagen + vitamin C has been shown to increase collagen synthesis, improve tendon stiffness and force transfer.
Meanwhile, vitamin C (VC) has been shown to have beneficial effects on tendon healing, such as increased collagen fibril diameter, promotion of angiogenesis, and increased number of fibroblasts in the healing period. However, the number of studies regarding the effects of VC on tendon healing is limited.
Causes can include overuse as well as age, injury, or disease related changes in the tendon. Risk factors for tendon disorders can include excessive force, repetitive movements, frequent overhead reaching, vibration, and awkward postures.
The more severe the tendinopathy, the less likely stretching would help. In fact, stretching results in further compression of the tendon at the irritation point, which actually worsens the pain. For more information on exercises that help improve an insertional tendinopathy see our blog on Achilles Tendinopathy.
Massage therapy has been proven to be a great alternative to traditional pain management. For people suffering from tendonitis, it can help with pain relief and speed up the recovery process.
In many cases, injuries to tendon and ligaments such as common sprains and strains heal without surgical intervention. However, the process is often slow and results in the formation of inferior scar tissue, which can take years to remodel into more functional tissue.
Turmeric contains a compound called curcumin, which has powerful anti-inflammatory properties. Adding turmeric to your diet by drinking turmeric milk, cooking with turmeric, or taking a turmeric supplement may help reduce inflammation and pain associated with tendonitis.
One such herb that helps reduce inflammation comes from turmeric called curcumin. Other herbs to help ease the pain of tendonitis would be white willow, ginger, devil's claw and bromelain. Remember when taking herbs to treat them like any medication and only take the recommended dosage.
Tendinitis can occur as a result of injury or overuse. Playing sports is a common cause. Tendinitis also can occur with aging as the tendon loses elasticity. Body-wide (systemic) diseases, such as rheumatoid arthritis or diabetes, can also lead to tendinitis.