How to get rid of tendinitis

1. Rest and Compresses

Cold: For the first 48–72 hours, apply cold compresses or ice wrapped in a cloth for 15–20 minutes, 3 times a day.

👉 Reduces inflammation and pain.

Heat: After 3 days, alternate with warm compresses to improve circulation and promote healing.

2. Natural Anti-inflammatories

You can consume or apply natural products with anti-inflammatory properties:

Product How to Use Benefit

Turmeric 1 tsp. in warm water or plant-based milk, 1–2 times a day Powerful natural anti-inflammatory (curcumin)

Ginger Infusion or local compresses Reduces inflammation and improves circulation

Omega-3 (flaxseed, chia, fish) Consume daily Helps reduce systemic inflammation

Aloe vera Topical gel applied directly to the affected area Soothes and reduces inflammation

Apple Cider Vinegar Compresses with a soaked cloth Relieves pain and stiffness.

3. Massages and Oils

Use arnica, rosemary, or eucalyptus oil to gently massage the affected area.

👉 This helps relax the tendon and improve blood flow.

🥗 4. Anti-inflammatory Diet

Avoid: refined sugars, fried foods, and processed meats.

Include: fruits (pineapple, cherries, papaya), green vegetables, nuts, turmeric, ginger, and fatty fish.

🧘 5. Gentle Stretching

Once the pain subsides, perform gentle stretching and strengthening movements of the tendon to prevent relapses.

(Do not stretch if there is still acute inflammation.)

⚠️ Important

Do not overload the affected tendon.

If there is redness, heat, or persistent severe pain, seek medical attention: there could be a partial tear or infection.