Tendinitis is pain and swelling involving a tendon, the tissue that connects muscle to bone. Bursitis affects a nearby fluid-filled sac that cushions movement. Both commonly follow repetitive loading, a sudden increase in activity, poor technique or sustained pressure; bursitis can occasionally result from infection.
Tendon pain usually worsens with movement and may be accompanied by stiffness, swelling or a grating sensation. Bursitis often produces local tenderness and swelling, particularly around a shoulder, elbow, hip or knee. Sudden severe pain with a pop or snap may indicate a tendon rupture and needs urgent assessment.
Early care and rehabilitation
For the first two to three days, reduce aggravating movement, apply wrapped ice for up to 20 minutes every two to three hours, and use a comfortable support if appropriate. A pharmacist can advise about pain relief. As pain settles, gentle movement should resume to prevent stiffness.
Complete rest until all symptoms disappear is rarely the best rehabilitation strategy. Tendons adapt to gradual loading, and physiotherapy can identify contributing factors, restore strength and plan a measured return to work or sport. Persistent pain, limited movement or failure to improve within a few weeks warrants clinical review.
Hydration and adequate protein and energy support tissue repair, but tendinitis is not caused by tissue “acidity” or blocked nutrient flow. Frozen shoulder is a distinct condition; diabetes and thyroid disease are associated with increased risk, but iodine or thyroid supplements are not treatments without diagnosed thyroid dysfunction.
Useful supplements
Supplements should be selected for the individual rather than used automatically. Product directions and advice from an appropriately qualified professional should take precedence over general information.
| Supplement | Effects |
|---|---|
| Krill oil | Provides omega-3 fats that support normal inflammatory regulation and cell-membrane function. |
| Magnesium citrate | Supports normal muscle relaxation, nerve function and energy metabolism. |
| Coenzyme Q10 in ubiquinol form | Supports mitochondrial energy production and is described as helping areas of muscular tension relax. |
| Good-quality multivitamin and mineral formula | Provides selenium, iron, copper, zinc and B vitamins involved in energy metabolism and normal connective-tissue maintenance. |
| Hop alpha acids | Intended to provide natural pain-relieving support. |
Evidence that these supplements accelerate tendon or bursa recovery is limited. Magnesium can cause diarrhoea, while krill oil, CoQ10 and herbs can interact with anticoagulants or other medicines. Iron should not be supplemented without evidence of need, and excess zinc or selenium can be toxic.
The most effective long-term plan usually combines a clear diagnosis with activity modification and progressive rehabilitation. Seek prompt advice if the area is hot and red with fever, after a significant injury, or when weakness suggests a rupture.
Looking for personalised nutrition and lifestyle support? An FNTP member may be able to help you explore an approach suited to your individual needs. Find an FNTP practitioner.
This article is for general education and does not replace individual medical advice, diagnosis or treatment.
