Tendon is a band of connective tissue that connects a muscle to a bone. Bursa is a small fluid-filled sac that provides a cushion between bones and tendons or muscles around a joint. In fact, bursa reduces friction between bones and muscles, allowing free movement.
Tendinitis and bursitis cause pain, tenderness, swelling, and limited range of motion. They could affect any joints in the body and are sometimes called in different names:
– Student`s elbow (bursitis of the elbow).
– Housemaid`s knee (bursitis of the prepatellar bursa in the knee).
– Clergyman`s knee (bursitis of the infrapatellar bursa in the knee).
– De Quervain disease (tendinitis of the wrist).
– Golfer`s elbow (tendinitis of the medial epicondyle).
– Tennis elbow or Painter`s elbow (tendinitis of the lateral epicondyle).
– Jumper`s knee (tendinitis of the patellar tendon).
Potential contributing factors:
- Repetitive movements and excessive pressure.
- Overuse.
- Rheumatoid arthritis.
- Gout.
Nutritional Supports:
Restricted Foods:
- Saturated fats.
- Trans-fats.
- Processed foods.
- Fried foods.
- Sugars and sweets. They delay healing process.
- Foods high in solanine: potatoes, tomatoes, eggplants, and peppers. Solanine is a poisonous plant alkaloid produced by the plants from nightshade family as a natural defense mechanism against external microorganisms. Solanine exacerbates inflammation.
- Foods high in Omega-6: soy, sunflower oil, safflower oil, corn oil, borage oil, sesame oil, and evening primrose oil. Omega-6, particularly Alpha-Linoleic Acid, is a pro-inflammatory.
- Inflammatory foods: red meats, eggs, and dairy products.
- Alcohol and coffee.
Recommended Foods:
- Plenty of water: at least 2 liters a day.
- Legumes.
- Cold water fish: salmon, and mackerel.
- Flaxseeds.
- Chia seeds.
- Hemp seeds.
- Fresh fruits and vegetables, except solanine-containing veggies.
- Fruits high in flavonoids: berries, and red grapes.
- Ginger.
- Pineapple.
- Spices high in antioxidants: sumac, turmeric, and cinnamon.
- Cayenne pepper.
Recommended Supplements:
- Omega – 3 Fatty Acids: 2 -3 grams a day. Omega-3 has an anti-inflammatory activity.
- French Maritime Pine Bark Extract: 200 – 300 mg a day. It is a powerful antioxidant that improves blood circulation and decreases inflammation.
- Grape Seed Extract: 100 – 200 mg a day.
- Curcumin: 1000 – 1500 mg a day. it is a powerful antioxidant extracted from turmeric powder that fights inflammation.
- Vitamin C: 2000 – 3000 mg a day.
- Bromelain: 1500 mg a day.
- White Willow Bark: 400 – 800 mg a day. It contains salicin that reduces pain and inflammation.
- Boswellia Extract: 1200 mg a day. It improves blood supply to the tissues and reduces inflammation as well.
- Capsaicin: apply the cream to the affected area 3 to 4 times a day. It reduces pain.
- DMSO (dimethyl sulfoxide): apply 25-50% gel or cream to the affected area 2 to 3 times a day. DMSO reduces pain and inflammation.
- Arnica oil: apply 2 to 3 times a day to the affected area. It reduces pain, soreness, bruise and swelling.
