Rest as in discontinue the repetitive activity that started it and do strengthening exercises that are specific to the area. For example, stop running and do eccentric calf raises.
Been to 4 podiatrists over 10 years about my chronic ankle tendonitis. I've been offered surgery, braces, "Fred Munster" orthotics, inserts, physical therapy. Not a one suggested to increase blood flow. I started yesterday with a technique from 2 other RU-vidrs, and today am significantly better. I can't believe the relief in 1 day.
I have had a pain in my wrists and arms for a long time but just ignored it untill it was so bad i had to take sick leave from work this has helped massively now i know what i probably have thank you
I agree and I think it’s important to eat healthy to avoid too many foods that increase inflammation like sugar, alcohol and processed foods. Keep active and strong 💪 Great advice doc❤
I got heel bursitis, plantar fasciitis and achilles tendinosis. Causes: 1. Bad sneaker shoes, it was crippling me more and more, I even had 3 extra insoles at one point. Regular insoles are bad, should be like rebouncing yoga mat. I switched to sandals, Trekmates, yesterday with yoga mat insoles and all sympoms are reduced by 80%, I am healing. Today I tested again new sneakers and bam my achilles tendon started to hurt, they were comfortable but i think it is caused also by the rounded outer heel-sole which makes it move forward and backward, compared to sandals which falls forward but not backward. Switched back to sandals and no pain. I search for sneakers with sandal-sole (like tyre rubber) and yoga mat insole. It is not same as no rebounding Flip flops which also causes tendonitis. I cut out a piece of yoga mat like material and fit it into my shoe ontop of its insole and it felt comfortable but still caused a stabbing achilles tendon pain. Update1: I put a cut out insole shaped piece of crosslinked polyethylene foam (XPE) beneath the regular insole as a rebounding buffer between inside bottom of shoe and regular insole and it works now if i walk carefully, I am bouncing but they are not ventilating so I stopped using them. I told about this to Reebok, Vans etc, so keep an eye out for rebounding insoles. Update2: I know the main culprit of bad sneaker shoes, beneath the removable insole is a hard almost nonflexible polyster-like bottom (it should be high resilience rubber), in comparison there is no hard bottom on sandals, the sandals only have soft parts (i guess TPR rubber outsole and maybe HR EVA insole). It is called sneaker or flip flops tendonitis, indoors I switched flip flops for sandals. Yesterday I walked 23 km with my sandals and felt no pain but with my regular insole sneakers that is very painful or impossible, i get stabbing pain within 100 metres. I removed the polyester bottom (can be done by shoemaker as well) and it feels more like a sandal now, maybe I will try to walk with my shoes soon. 2. I ate allergenic stuff and drank salted water which made my tendons stiff. 3. I did single leg calf raises before walking 3 hours non stop. Now I sit and do 25 calf raises as warm up before I go for a walk. 4. I used to walk down stairs forward like everyone. It caused my ankle joints to make a painful popping sound and pain in achilles tendon. Now i walk down backwards which is better for achilles tendon, ankle joint and knees or if forward then it is on a slope made for baby strollers or bicycles or on the grass beside the stair case otherwise take elevator down.
The reason mine wouldn’t heal is because I have a congenital bone structure malformation that was hiding in previous MRIs. If you’re getting tendinitis repeatedly, find out why before expecting anything to help.
@@naturalathleteclinic So stop doing explosive activities which put the tendon under much more stress and rather do static stretches for a longer duration but controlled, am I correct?
@@englishincontext4025Try to stop doing the thing that irritated it, but do specific kinds of exercises that will help heal it. Look up eccentric exercises or isometric holds. Very slow eccentric exercises and/ or isometric holds at the midway point of an exercise really help heal and strengthen tendons. Start with light weight or tension and progress. So for your arm, that might look like doing a curl with a very light weight. You can use your other arm to help pick it up, but then just use the injured arm to slowly lower it, hold it at 90 degrees for a count of 6 or so, and then lower the rest of the way. That’s just an example but you can apply it to just about any injury and exercise.
I have Medial Epicondylitis. If I rest the arm it doesn't improve. If I exercise the arm, no matter how cautiously, it makes it worse. How can I 'rest' the arm while simultaneously 'making it stronger'?
You would stop doing whichever movement(s) lead to the inflammation but then work with a physical therapist to understand specific strengthening exercises.
What do I do to strengthen tendonsis in wrists? How long does tendonosis take to heal if you rest? Does it ever heal? Can I play instruments at all with tendonosis before its heal?
What if I have slight tear in my shoulder ! If I keep training it it will get worse ! So what shall I do I do rest jt ? And then hay shops I can can consume
How do you know when it switches? This is very frustrating. I’m 46. I’ve been lifting weights consistently since 19. This time around I’ve had the burning sensation for a couple months. Was training around it and decided to just stop training all together on my third week now and it’s still not healed. Nothing seems to change it much. Is this something you need to rest for months or what? What is the time frame estimate?
It's always tough to say when it goes from inflammation to degeneration - there's no real cutoff, but if you're having burning months later it's tilted towards degeneration.
How do you know when the tendinosis is healed? After 3 months of rest and rehab and feeling pretty good, I tried rock climbing again. Then the tissue became inflamed again, lasting about a day afterward. Will that reaction go away with time, or is it just because scar tissue sucks?
It can stick around for a long time and become easily re-aggravated as you found out. Go slow and rest up/use therapies between bouts of renewed activity is the way to go.
Do Cuban presses (start light with a mop/broom handle) and internal / external shoulder rotations Attach a bungee or set a cable machine to your elbow height and take 1-2 steps away from the machine (with bungee, take steps to increase the tension as you like) your arm should be bent at a 90° angle and you should KEEP YOUR ELBOW TUCKED IN TO YOUR SIDE For external rotations, start with your forearm laid across your stomach and try to rotate it outwards to a 45° angle moving horizontally KEEPING YOUR ELBOW TUCKED IN THE ENTIRE TIME For internal rotations, just spin around to face the opposite direction and start from the outwards 45° angle and lay your arm across your stomach KEEPING YOUR ELBOW TUCKED IN THE ENTIRE TIME (Externals are naturally more difficult than the internal rotations)
I have this with my hip. I rest it and have done the physio. When I say rest, I mean I done the minimal I could. Think it’s healed, take a walk and the pains back but the pain is not only in my hip, side of thigh and knee, it’s now in my butt and inner thigh and it’s still agony at night. I want it gone.
Hey, so I've had wrist pain for about 2 years. Finally went to therapy after 1 year of pain and found out it was tendonitis in elbow/wrist. Therapy didn't help much and I will admit I have stopped doing the exercises. I'm a pretty skinny guy too ( 5'7 120 ) and not the best diet. With it being 2 years now what should I do?
Gentle exercises help blood flow, reduce the high impact activity like running initially (whatever originally led to the issue) until you're strong enough to gradually start running again
I've had really bad tendonitis in my wrists and elbows for almost 3 months. my medicine hasn't helped a bit and I don't know what to do. I can't pay for any doctor visits and I have 3 months until I have to move. any advice would be greatly appreciated
@@naturalathleteclinic I was so amused I forgot about my own tendonitis. 😆 I saw a therapist years ago. It got better with stretching. I build my strength back up then it comes back. Repeat cycle hence me being here. Lol
While I was doing boxing seriously. Around 3 years ago I swung so hard and missed and damaged my elbow like a whiplash. It hasn’t healed at all and I have taken a lot of prolonged breaks from working out. It’s at a point where it hurts from nothing at all just my arm being bend as if to lay down and watch my phone. I believe it’s preventing me to some degree from working out properly. I can’t really do dips. Triceps movements are weak. Is this tendonisis?
Mine was finally doing better after a year of resting it, and after becoming more active it’s flared up again really bad… How do you work out to strengthen it and rest it at the same time?
Collagen (protein), zinc (legumes, shellfish) omega-3’s (fish), vitamin C (fruit), curcumin. And here’s a more detailed blog that might help too. www.naturalathleteclinic.com/collections/achilles-tendonitis-treatment
It's difficult to say when a tendon moves from "itis" to "osis" but very generally it's thought that the transition begins around 6 weeks after the initial development of the injury/inflammation in the tendon.
Hey man apparently I have jumpers knees. Any tips ? I’m rly worried bcuz it feels so bad and it’s been same for 5 months. I was diagnosed 2 days ago and been doing this knee strengthening paper the sports med gave me since I can’t afford physical therapy. Any tips for excercises to heal this?
Sorry to hear. Jumper's knee is essentially small tears/tendinopathy, so I would continue with rest, strengthening, etc like you're doing with PT but we also have some vids on healing tendon issues as well, on this channel.
@@naturalathleteclinic thanks for the response and I will check out your tendon healing videos forsure. Also I play a lot of games due to being off of work and in a new city, I find my knees in stiff pain when I sit down for maybe an hour or less and it makes my knees feel like back at square one until I start moving around and it goes back to normal. It’s also normal when I’m laying down proper. But what positions would you recommend me when resting while awake or for playing my game on computer? Or should I just totally stop playing? I’m worried it’s preventing me from healing when constantly going in and out of that stiffness
@@brodyallard9011 Because your tendon is inflamed, when you rest it, it will tend to stiffen up and become more painful. I don't think that position is necessarily bad for you but maybe try to not be sedentary while playing or stand up, move your leg around a bit, etc.
@@naturalathleteclinic ok thanks and I’m so sorry to keep asking but something bad just happened in my left knee, i got up from my game to do a walk around the house and my left knee felt like something was out near the IT band maybe more in the knee actually I can’t remember but I kept walking to make it go because this happened to me atleast 3 times through the 5 months of injury and when it happened before I just had to keep taking steps and it cracks to normal but just now all of a sudden it just popped like 3 times back to normal I’m so scared. Would u happen to know what happened by a chance? Also reminder my sports med claims it to be something in the patella I can’t remember if she said runners knee or jumpers but I’m so worried
We have a blog on this at www.naturalathleteclinic.com/collections/achilles-tendonitis-treatment But also work with a good physical therapist who can help with proper form, etc. I hope you heal up soon!
Hi, you said increasing raw nutrients, blood flow. What do you mean by raw nutrients? How can we increase blood flow? Elbow brace does work for tennis elbow? What supplements are good? When you said rest, do we need to rest completely or avoid hard activity? Please reply me as they are other people questions as well. Thank you
You should do tennis elbow stretches and strengthening just wearing a brace is not going to help. I was also wondering about the raw nutrients and supplements.
I’ve been doing bicep eccentrics and stretching the bicep daily for like 3 months now. My diets good as well. Nothing is helping and am about to quit lifting but do not want too. Any thoughts?
Tendinosis of the Patellar Tendon, Swelling has not gone down in 5 years with unknown fluid build up under the tendon preventing it from resting naturally have not been able to straighten my knee since 2018
Same problem as me just I’m fresh into it kind of. Been 5 months but nothing changed until I started strength training a week ago. It’s hard to say if I improved because I changed my lifestyle around so much. Before I used to work for first 2 months I then had to leave due to bad knee pain and for 3 months I been chilling gaming. So when my knees were bent I had bad stiffness so what I did when I got the news from sports med that I had jumpers knee i immediately changed my diet to the healthier side meaning I eat meat, vegetables everyday for supper, and fruit for snacks like bananas, grapes, strawberries and I been drinking protein powder with milk (I don’t know if it’s harmful or not so maybe I won’t recommend you it) with my knowledge which isn’t very good I heard tendons need protein to heal and I’m not the biggest eater. I also limit my gaming time and get up to walk around often when playing and I also strength train the legs and core now. I hadn’t noticed as much stiffness as before I changed my lifestyle like when I sit down it’s not so stiff when I stand up it’s a minor stiffness. Before it was major causing my legs to bend while standing and really wobbly. Also it feels like I can hop on my right leg already from training but I’m not gonna try that one for at least a month or longer. Go to physio therapy if you can that would be your best bet along side with a sports medicine place. Sports med diagnosed me and I’m supposed to do physio but I cannot afford it from being off of work but if you want my rehab papers the sports med gave me I would be happy to show u. It won’t cause any further pain with these rehab but just text me back here and we will figure a way to send it. I’d be happy To help u out with my little but decent knowledge of our condition
Hey man ,i tried to do pushup in early morning without any warmup after doing upto 6 reps my right low part of tricep close to elbow felt a sudden pain after that i cant do a normal pushup , but there is no pain whatsoever when i do my other normal things and doing normal things in day to day life there no pain on that part of tricep this happend to me 3 days before what should i do this only occur when ido pushup Hope you will read my comment Sorry for bad english
Appears I have tricep tendonitis from overuse (I'm a bodybuilder). I took 4 hard weeks off the gym (other than cardio, abs and legs). Going into week 5, I'm spending the next 2 weeks strengthening the tendon befote resuming regular exercise.
@@laytonstanner7936 Stay away for 6 weeks (other than legs, abs and cardio). Then come back and slowly only work lightly on muscle groups that do not engage on the triceps (no pushing exercises). after week 7, work back in shoulders and then chest in week 8. Again, very light weight. Give extra time (maybe a week) for recovery after your first couple of pushing exercises. Then keep increasing weight. Pay extra attention to working out rotator cuff and forearms. Watch your form and try never again to do back to back exercises that engage your triceps. Furthermore, I know it is tempting, but rather an weightlifting 7 days a week, shoot for 5 and incorporate a cardio and what I call, "side group" day: forearms, neck, rotator cuff, etc. It will take a couple of months to get back to normal, but the good news is that it will give your muscles time to heal and repair, so you'll eventually come back stronger.
@greenlion6544 I don't think it has luckily think I'm gunna do your approach and take longer off. Better to be safe than sorry after 1 rotation the inflamation just came back forarm was even sore and tricep was tight aswel didn't realise how much bicep tendonitis in the shoulder near the elbow can actually effect so many different components
I have tendinitis in my ulnar side of my left wrist, and a split tear on both wrists and another split tear on the ulnar side of my right wrist. Been dealing with this for 7 months while going to OT. What would you recommend?
@@naturalathleteclinic I did one session before, how many should I do, and what should I expect? I haven’t really noticed a difference and don’t know if the improvements I made were from OT or the PRP
Are you good now? I have wrist tendonitis in both wrists and after 9 months it healed, but after I started working again it came back...I am really depressed and don't know what to do at this point...
Tendonitis is inflammation and occurs at the beginning of an injury. After some point in time, the nature of the injury becomes more degenerative than inflammatory
Difficult to say exactly but I would estimate things begin to degenerate 6-8 weeks into it. There will always be a mix of inflammation & degeneration happening
@@naturalathleteclinic Thank you🙏 I'm on day 3 of tendonitis from crocheting too much. I've been wearing a brace but stopped last night and it's still not better, not sure what else to do I'll probably reach out to my pt, but I was hoping after a day or two of wearing the brace it would be gone
Thats what i tell people. Those injections are just gonna rupture and frail that tendon overtime. No bueno. The right nutrition and vitamins plus staying hydrated and other active exercises plus rest is best.
welcome ur new friend - ive got pain in the same area for 3 years or longer. it comes and goes but its never gone. nothing helps, not exercise, stretching, needling, muscle scraping, voodoo flossing, shakti matting, heat, cold, diclofenac, nothing. i didnt try bpc 157 injections - oral didnt help.
Damn I though for sure you would say one would need surgery. I ran outta my fish collagen, fish oil, and tumeric. just taking vitamins and homemade bone broth. those twist bars work well. btw I went to a chiropractor years ago and was absolutely pointless. he had me get ultrasound on my forearm...lol no fs given
@@naturalathleteclinic I wasn't aware of PRP so I read about it and sounds promising. I wouldn't know how to go about getting it. I imagine my insurance would want me to do physical therapy first, but I feel like I already do and it would be pointless. I feel my tendinosis controls my life.some days are ok, but I usually can't do the things I love
Thank you for this information. I think I have an early onset of tendonitis or maybe it is full-on tendonitis, not sure. Here is my situation: I have been waitressing on and off for over 10 years, went back to waitressing last year and noticed for the first time tendonitis-type pain during, I'd say, near the end of my shift. Stopped waitressing last year for a good 7 months and just started another waitressing job about a month ago and the pain is coming back, I'd say 5-6 hours into my shift. By the end of the night, pushing the soap dispenser hurt. Should I completely stop waitressing at this point so it doesn't become degenerative? Would working only twice a week continue harming my wrist (8 hours shift)? Something tells me I need to give it up for good. Thank you in advance for your advice. 😊 Note: I did not experience any wrist pain during the 7 months off, the pain seems to only come back after a week or so of waitressing.
Really hard for me to say; you should see your doctor or physical therapist or at the very least we have several videos with suggestions for tendinitis- I do hope you heal up soon!
Tendinosis is a degeneration of the tendon’s collagen in response to chronic overuse; when overuse is continued without giving the tendon time to heal and rest, such as with repetitive strain injury, tendinosis results. www.ncbi.nlm.nih.gov/pmc/articles/PMC3312643/#:~:text=Tendinosis%20is%20a%20degeneration%20of,cause%20tendinosis%2C%20when%20done%20repeatedly.
Nice so rest blood flow and strengthen 👍will focus on that ! Gonna stop working out my arm so it can rest then I’ll do exercises to strengthen it after a month off or so. Gonna destroy leg muscles! Leg day Arnold tree trucks here I come ! Screw you tendinitis 💪
