From the Guidelines
A diet that increases inflammation in the body can exacerbate tendinitis and irritate existing tendinitis, making it essential to adopt an anti-inflammatory diet and lifestyle to manage the condition effectively. To manage tendinitis, it is crucial to focus on an anti-inflammatory diet rich in fruits, vegetables, whole grains, lean proteins, and omega-3 fatty acids from fish like salmon and sardines, while limiting processed foods, refined sugars, and alcohol that can worsen inflammation 1. Some key considerations for managing tendinitis through diet and lifestyle changes include:
- Staying properly hydrated by drinking 8-10 glasses of water daily to maintain tissue elasticity
- Maintaining a healthy weight to reduce excess stress on tendons, particularly in weight-bearing joints
- Incorporating regular, appropriate exercise, such as gentle stretching before activity, low-impact exercises like swimming or cycling during recovery, and gradually strengthening the muscles surrounding the affected tendon once acute pain subsides 1
- Getting proper rest and following the RICE protocol (Rest, Ice, Compression, Elevation) during flare-ups, while avoiding activities that trigger pain
- Making ergonomic adjustments at work and home to prevent repetitive strain, and prioritizing quality sleep (7-9 hours nightly) to support tissue repair 1 These approaches work by reducing inflammatory processes in the body, improving blood flow to damaged tissues, decreasing mechanical stress on tendons, and providing the nutrients necessary for tendon healing. It is also important to note that a Mediterranean-style diet has been shown to lower the risk of developing rheumatoid arthritis, a condition often associated with tendinitis, due to its antioxidant and anti-inflammatory properties 1. Overall, adopting a comprehensive approach that combines dietary changes, regular exercise, proper rest, and ergonomic adjustments can significantly help manage tendinitis and reduce the risk of exacerbating the condition.
From the Research
Diet and Inflammation
- A diet that tends to increase inflammation in the body may make it more likely to get tendinitis or irritate existing tendinitis 2.
- Chronic disease is driven by inflammation, and the balance of macronutrients and omega-6 and omega-3 fatty acids in the diet can alter the expression of inflammatory genes 2.
- An anti-inflammatory diet, rich in omega-3s and polyphenols, can help reduce inflammation and may be beneficial in managing tendinitis 2, 3, 4.
Nutritional Supplements and Tendinopathy
- Several nutritional compounds, such as collagen peptides, omega-3 fatty acids, and turmeric rhizome combined with Boswellia, may be beneficial in the clinical management of tendinopathies by exerting anti-inflammatory effects and improving tendon healing 5.
- Nutritional supplements may have potential as an adjunctive method to standard treatment methods such as exercise, where their pain-relieving, anti-inflammatory, and structural tendon effects may augment the positive functional outcomes gained from progressive exercise rehabilitation 5.
Anti-Inflammatory Diets and Tendinitis
- Anti-inflammatory diets, such as the Mediterranean diet, can bring about statistically significant and clinically meaningful reductions in inflammation markers, including interleukins, tumor necrosis factor α, and C-reactive protein 4.
- Omega-3 fatty acids found in fish oil supplements may be a safer alternative to nonsteroidal anti-inflammatory drugs (NSAIDs) for treatment of nonsurgical neck or back pain, with equivalent effect in reducing arthritic pain 3.
- Short-term NSAID treatment may not affect gene expression in human chronic tendinopathic tendon or lead to any clear changes in tendon pain or function 6.