Tendonitis Treatment Home Remedies: Exercises For Tendonitis In Heels

Tendonitis occurs when the tendons get irritated or inflamed due to over use or trauma or infection. Advancing age makes the tendons lose elasticity too, and causes tendonitis. Diabetes, rheumatoid arthritis and gout also trigger the condition.  By and large, the tendons of the heel, shoulder, wrist or elbow are prone to inflammation.

Natural Home Remedies For Tendonitis

  • Rest: first and foremost, rest is very crucial. Do not move the affected part for some time. It does not mean that you stop all activity, only do not exert the affected part too much.
  • Ginger: ginger tea is recommended for most pains and inflammations. Boil grated ginger in a cup of water, for 15 minutes, consume once daily. The root supplies loads of anti inflammatory agents called gingerols that are known to decrease the inflammatory process appreciably, and consequently ease pain.
  • Garlic: have 2 flakes of raw garlic daily for a week. The pain and swelling will begin to subside quickly.
  • Black sesame seeds: black sesame seeds are really effective for pains and stiffness, associated with tendonitis. Soak a spoonful every night and consume in the morning.
  • Massage therapy: is recommended. Ensure that your therapist knows your complete health history. Massage helps alleviate pain, discomfort, swelling and stiffness, and improves flexibility. Using essential oils such as clove, nutmeg and lavender, blended with a carrier oil, will afford speedy relief.

Baking Soda for Tendonitis

Baking soda is known to help manage pains and cramps. It especially helps combat muscle fatigue which may be associated with the condition. However, do not take large quantities of baking soda; it comes with a host of side effects.

Exercises For Tendonitis In Heels

The following exercises are highly beneficial to manage tendonitis of the heel tendon, the tendon that is most commonly affected.
Leg Lift

  • Lie down and place both legs on top of one another. Tighten the muscle on the top of the thigh, then lift the leg off ground to make 45 to 60 degree angle with the leg below. Do not flex either leg at the knee. Count 20 and then release the posture and repeat 3 times.

Heel Raise

  • Using the wall or a chair as support, raise your body and balance all the weight on your toes. Count 10 and slowly come back to the initial position. Repeat 5 times. Once the pain decreases, try to bring one leg down at a time, and balance all your weight on to one leg.

Quadriceps Stretch

  • Use the wall or a chair for support. Slowly pull the heel of the injured leg towards the buttocks. Hold the position for 15 seconds. Repeat this exercise about 5 times.

Ice application is recommended by doctors and experts. However, do not apply the ice directly. Use either an ice bag, or place the ice cubes in a cloth and place the cloth over the inflamed area. Place the ice bag for 15 minutes, repeat at least 5 to 6 times daily. Ice reduces inflammation, swelling and pain speedily.

Leave a Reply

Your email address will not be published. Required fields are marked *