Bursitis and Tendinitis are an indication that you have abused your joints despite the warning signs your body gave you in advance. You need to work hard in order to achieve your ambitions in sports or workout harder when you want to lose weight fast, but there is a difference between working hard and abuse. Bursitis and Tendinitis heal better when you give your joints the rest it was denied earlier. Additionally, you need to work your way by reducing inflammation that giving you the soreness. With the right amount of rest and right treatment reduce your pain and soreness you can get back your lost motion in the joints.
Why does it happen?
Repetitive motion in the same joints can lead to bursitis or tendinitis. Tennis, badminton, for example, demands you to swing your arms repeatedly and more aggressively, these repetitive motions can trigger inflammation in either bursae (bursitis) or tendons (tendinitis) or both. Tendons are strong fibrous muscles that link muscles to bones. Bursae is a tiny sac filled with fluid that provides cushioning effect between the place where the muscles rub against bones. Bursitis usually gives out a mild pain and soreness. However, Tendinitis will trigger strong and sharp pain the joints completely restricting your movements. Hips, knees, ankles, elbows, and shoulders are usually zones for these conditions.
Rest is the Best Healer
When it comes to joints and any bone-related problem, resting is always the better healer. If any activity triggers a sharp pain in your joints, then it is better to take a break from the activity and let your joints heal completely before taking up the activity again. Joints usually take few weeks to heal.
To restrict movements in your joints wear an elastic bandage. It will help to bring down swelling and speed up the healing process. Keep your joints rested well when you are going to sleep. If it is your knees make use of some pillows below your knees to raise it above your heart level. If it is your elbow use a high armrest or use a low chair while resting your arm on the table in front.
Use cold and heat treatments to reduce pain
Inflamed joints can be quite painful. To reduce pain use some ice and rub it directly over the joints gently for 10 to 20 minutes several times a day. You can also wrap the ice in a towel or clean and use it to rub against the painful joints.
Cold treatment can be given for three to four days time, you can replace cold with little heat. Heat increases the blood circulation in the joints area and helps your joints to heal faster. Take a clean sock fill it up with some rice, make a knot in the opening so that the rice doesn’t spill out. Microwave it for 60 to 90 seconds. Use the warm rice sock from the microwave to warm up your joints. Do this three to four times a day.
Pain relievers to the rescue
- Ibuprofen (Advil) or naproxen sodium (Alive): These pain relievers are known to reduce swelling and give temporary relief from strong pains. You can use it when the pain is very severe.
- Boswellia: Your body secretes certain chemicals that induce pain. Boswellia will reduce the secretion of these chemicals so it helps to bring down the pain in affected joints. Doctors recommend taking 400 to 500 milligrams of this supplement three times a day usually after meals. You can reduce the dosage as the pain fades away.
Topical Pain Relievers
- Arnica Cream or Ointment: Arnica herb is known for its anti-swelling and anti-inflammatory properties. Arnica cream or ointment is also used for sprains and bruises. Lather some arnica cream over the affected joint and if possible lay over a hot compress or heating pad on the affected area after the application.
- Tiger Balm: Manufactured in China and distributed across the world, tiger balm is mainly used to relieve headaches and joint pains almost instantly. Spread a little portion of this balm over sore joints. It can be little strong and can produce an irritating effect on the skin. So use it in moderation.
- Ginger Compress: Ginger has anti-inflammatory properties and it has a little irritating effect on the skin which helps to bring down pain. Chop off some pieces of fresh ginger in a cup of water and let it boil in low to medium for 20 minutes. Soak a clean cloth into the ginger tea, wring it and lay it over as a hot compress over the affected joints for 5 minutes. Do this three to four times a day.
- Vinegar: Vinegar is known for its pain relieving property. Mix equal parts of vinegar and warm water, dip in a hand towel or clean cotton cloth into the solution, wring it and lay it over the sore joints to get relief from pain.
When to Seek Doctor’s Help?
Joint pains usually fade away after three to four days of proper rest, but if the pain starts to get severe and it comes in the way of your daily activities then it must be dealt with the guidance from a professional Doctor. Also seek Doctor’s help when your joints turn reddish, warm, and soft, accompanied with severe pain, as it can be due to a little serious condition called Septic bursitis which can spread from one joint to another.
Heal it inside out
Though topical applications, creams, gels, heat, and ice does help to get relief from pain and joint problems. You should also take care of your diet and ensure you take in certain supplements and herbs on a regular basis to bring down that painful inflammation in your joints.
- Ginger: Ginger compress does help a lot to bring down pain and inflammation, but when you take fresh ginger regularly in your daily diet it does speed up the healing process. Drink some fresh ginger tea, you can add a little honey to it if needed. If you are not a fan of ginger tea or including ginger in your recipes, then you can take it in a capsule form. You can take 1000 milligrams of ginger capsule three times a day along with your meals.
- Curcumin is a vital ingredient in turmeric with miraculous healing properties and it is anti-inflammatory in nature. It is traditionally used in India for healing wounds and various ailments. If you have access to 100 percent pure organic turmeric powder, mix 1/4 teaspoon of to a glass of warm milk and drink it two times a day. Else, you can take 500 milligrams of curcumin supplement three times daily.
- Bromelain is a popular enzyme present in pineapples. This enzyme is anti-inflammatory in nature so it helps to heal the sore joints from inside. Have one or two slices of fresh pineapple every day or you can take 500 milligrams of bromelain supplement three to four times a day, possibly, one hour after meals. Lookout for the ones that contain GDU between 720 and 1440 or MCU between 1200 to 2400 units.
- Black cherry juice is a traditional juice known to cure many ailments. Black cherry contains a powerful plant pigment called quercetin, which is a type of flavonoid which anti-inflammatory and antihistamine properties. Drinking around 200ml of black cherry juice will help to relieve pain.
- Grape seed extract has a powerful antioxidant called proanthocyanidin which is known to repair and heal connective tissues in the joints thereby reducing the pain in the zone. Take 30 to 60 milligrams of grape seed extract a day. You can also combine it with pine bark extract to strengthen the healing process further.
- Manganese removes the toxins and wastes in the inflamed zone or joints related to bursitis and tendinitis. You can take 50 to 100 milligrams of manganese supplement a day for 14 to 20 days time period. If the pain fades away stop taking the supplement if the pain continues you can take it for up to a month. But, make sure you are reducing the dosage to 15 to 30 milligrams a day.
- Omega-3 fatty acid content in your body must be maintained at a healthy level. It can reduce inflammation in the joints to a great extent. Consider some natural sources such as salmon, bluefin tuna, mackerel, and other cold water fishes in your regular diet. Also, you can take one or two teaspoons of flaxseed oil a day to source some good fats into your body.
Avoid deep fried foods and foods rich in bad fat content such as chips. These foodstuffs can trigger inflammation and make your condition worse.
Take a note of these points when you resume your normal activities
- Our mind tends to stick with its normal pattern of abuse when you have effectively healed your joints. Make sure you are paying that extra attention to the joint that was giving you pain. Do not exert it way too much. In your free time massage the joints gently on your own, or you can hire a professional massage therapist to do the job.
- Do not get off from your workouts and exercise without stretching your joints. Stretching helps to reduce pain and further damage to it. So always take a little extra time and stretch out after a workout or a sports session.
- If you are a sports person then make use of shoes, that is comfortable and suits your foot size. Do not ever use worn out shoes, especially if you are involved in sports like football, tennis, badminton, running, and other sports which involve a lot of foot action.
How to Prevent?
- Strengthen your muscles around the joints with the regular strength-training program if you are involved in any sports.
- Do not sleep with your arms bent over your head, this can trigger bursitis without your knowledge. So always keep your hands and its joints in a relaxed position while sleeping.
- Take small breaks in-between in your workouts and stretch yourself. This will help to reduce the risk of damaging your joints when you have a long workout session.
- If you are a tennis or badminton player, ensure you are using the right bat with a comfortable grip, string tension, and racket size. If you are not sure, then take a help of a professional coach or trainer while purchasing the bat.
- Use elastic bandages to your joints when you are engaged in sports. Always take the advice of a professional coach to prevent yourself from damaging your joints.