How To Stop Tendonitis Before It Stops You


Hey there, welcome back to another video where we discuss ways to rewrite your health. I’m Dr. Grewal, an Integrative Functional Medicine physician. I am thrilled you are watching today and stay tuned to the end so you don’t miss the freebie I am giving you.

Last weekend, my family and I went camping at Carolina Beach and we had a great time! The weather was great, my kids enjoyed exploring outside and playing in the ocean. I too was having a great time, but something was bothering me. Every time I walked; a dull, aching pain was throbbing in my foot. By the third day on the trip, my foot had swelled and was tender to the touch.

You may have experienced this type of pain before. It starts as a dull ache in your shoulder, your elbow, wrist, hand, knee, foot or heel. Sometimes, even affecting multiple areas and both sides at once. The pain can be so debilitating that your normal functions, such as walking become an arduous chore. When you have children, work to do, a house to keep up with, etc., you do not want this pain getting in your way.

The persistent pain may have you reaching for an over-the-counter pain pill or even getting a prescription from your physician…but the pain keeps coming back. So, what could this pain be?

You may have heard it referred to as tennis or golfer’s elbow, pitcher’s shoulder or trigger finger. Its real name is tendonitis. Your tendons are the tissue that attach your muscles to your bones or structures in your body, such as your eyeballs. Tendons are flexible, fibrous and can withstand tension. They are primarily made up of collagen. The amount of collagen in your tendons can dictate its quality of function.

What your tendons do, is help you bend at your joints and absorb shock, limiting potential damage to your muscles. As your muscles can lengthen and shorten, your tendons help you retain elasticity for movement.

Tendonitis is believed to be caused by an initial injury. Age, genetic predispositions and the presence of other health issues may hinder a person’s ability to heal properly from an injury to their tendons. While anyone can get tendonitis, it is typically seen in athletes, those who perform repetitive physical motions for work or in elderly, as with age, the flexibility of tendons decrease-making them more prone to injury.

Lastly, chemical irritations can spur tendonitis. Chemicals in some antibiotics have been linked to the death of cells that form connective tissues such as collagen, enzymes and proteins that your tendons rely on.

Those injuries are the beginning of a continuum of pain. With injury to the tendon comes an altered environment surrounding it. The cells no longer function properly, leading to failed healing and a degenerative state. There are steroids and non-steroid anti-inflammatory drugs, such as Tylenol available, but the relief is short-term. There are other ways to approach healing of your tendons so that you don’t encounter what can happen next…

This third stage is where cells within tendons die, cellular functions are in a disarray and an increase of blood flow around the tendon occurs, bringing with it, chronic inflammation. You may experience weakness in your mobility, increased pain and tendon ruptures. A rupture is a serious condition that may require surgery.

As an Integrative Functional Medicine doctor, I am going to share with you, how I handle my own tendonitis. This is especially helpful if you are planning to do any traveling, as the last thing you want, is to be laid up in your hotel, or tent unable to join in on the itinerary due to pain!

Four supplements that can help with tendonitis. I will go over each one and how they help.

1. Vitamin D: Vitamin D has been linked to bone and muscle proliferation and healing. It increases the ability of your body to absorb calcium, helping to prevent bone disorders that may interfere with your tendon’s functions.

2. Magnesium: Magnesium is a part of over 300 enzyme systems in your body that regulates such things as protein synthesis, muscle and nerve transmission, muscular contractions and more.  About 50%–60% of magnesium resides as part of the mineral component of your bones. Most of the remaining magnesium is in your skeletal muscle and tissues such as tendons. The support from magnesium helps with the cellular functions of enzymes within your tendons.

3. MSM: ( methil-sulfonil-methane) Is used as an anti-inflammatory agent, to help heal joint and muscle pain, oxidative stress, and has antioxidant components. It is a naturally occurring organic compound containing sulfur, an element essential for life.

4. Fish Oil: The omega-3 fatty acids found in fish oil are associated with lowering levels of inflammation, a reaction from tendonitis. Because your body cannot create Omega-3’s it is important to incorporate them into your diet.

To reduce your chances of developing tendonitis, I recommend avoiding activities that put excessive stress on your tendons, if possible. If you notice that you have pain occurring when doing a certain motion, stop and allow your body to rest.

Make sure your chair, desk and keyboard at work are set for your arm length and height. If your workspace is not ergonomic, or designed for comfort, you may be putting strain on your tendons. Having an improper form while doing a task or exercise can be a culprit for causing tendonitis. Get professional instructions for how to perform physical motions at work, in your sport or exercise routine.

Speaking of exercise, mix it up! Those who cross-train can limit their risk of developing tendonitis by balancing any high-impact moves with lower impact exercises. So, if you’re a runner, instill some swimming or biking into your routine to minimize all the impact you otherwise get from running on pavement. Have a knowledge of what muscles you often utilize in your sport and focus on strengthening them to better handle the stress and load.

After you exercise, the need to stretch is imperative. Your muscles have been warmed up by your exercise and your tendons need some attention as well. Stretching will help you minimize any trauma that occurred on tight tissues as well as maximizing the range of motion in your joints.

If you haven’t done the Elimination Diet, you may be unaware of inflammatory foods that are exacerbating your tendonitis pain. Follow the link to get your free copy.

*As everyone’s wellness journey is unique, you should consult your doctor or healthcare provider before doing any type of treatment or changes to your diet and health approach. You need to be certain of any contraindications, or a condition that may be a reason to not use these items as they could cause harm.


Thank you for listening and I look forward to seeing you next time!


For more information on Functional Medicine visit my website at

To Your Health,

Kiran Grewal MD



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