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What you should be eating for tendonitis

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Do you suffer from pains and aches around a specific joint or muscle? Is it swollen and tender to touch? Does the pain increase when you move, causing difficulties in day to day life? If the answer is yes to even one of the questions above, then this blog is for you! Read below and find out what you can change in your nutrition to reduce and manage your tendonitis today!

What is tendonitis?

Tendonitis is inflammation in the tendons (fibrous connective tissue that connects muscles to bones). The condition is usually caused by repetitive movements, injuries and  also inflammation that can be built over a period of time. 

The various forms of tendonitis are named depending on the location of the pain, and also how it is caused, for example:

  • Tennis elbow
  • Golfer’s elbow
  • Pitcher’s shoulder
  • Swimmer’s shoulder
  • Jumper’s knee

What are the symptoms?

In addition to daily working and sports, existing autoimmune conditions such as rheumatoid arthritis, thyroid, and infections can increase stress on the tendons.

Alongside extreme pain and discomfort, tendonitis can also cause swelling, tenderness, and stiffness. 

How will nutrition help my tendonitis?

If your blood supply is not as efficient, you are less likely to get nutrients to the tendons and this can contribute to further tissue damage as well as inflammation. Therefore it is essential to improve your nutrient intake, blood circulation, and inflammation in the body.

What should I eat?

To reduce the nasty symptoms of tendonitis, it is firstly essential to reduce bodywide inflammation; by doing so, you will allow quicker, effective healing whilst also preventing injuries. Below is a list of foods to incorporate into your diet, and some foods that you should reduce and eliminate altogether.

Dark leafy greens

Vegetables, particularly dark leafy greens are rich in antioxidants which fight oxidative stress – one of the main causes of inflammation. These nutrient-dense veggies are also packed wih vitamin A, vitamin C, vitamin D+K, folate and minerals like magnesium. Another benefit is that they are high in fibre so they will keep you fuller for longer, and also feed your good gut bacteria; Include vegetables like:

  • Broccoli
  • Spinach
  • Bok choy
  • Brussel Sprouts
  • Kale
  • Cabbage
  • Cauliflower
  • Rocket

Aim to have at least half of your plate full of either raw or cooked vegetables. 

Protein

This macronutrient is key to help repair any broken tissue in the; a lack of dietary protein can cause weakness, delayed recovery, pain and fatigue. The essential amino acids which can only be obtained from food sources are:

  • Lean proteins (organic chicken, turkey)
  • Grass-fed beef
  • Wild caught fish
  • Raw dairy
  • Eggs

Bone broth

Bone broth naturally contains collagen, which is excellent for healing tendons; this is purely because collagen naturally helps develop and form tissue within the body. It is great to speed up recovery from strains, ligament injuries, strain and also tendonitis! Try and have bone broth 2-3 times a week. 

Vitamin C-rich foods

This water-soluble vitamin is essential to help rebuild collagen. Other vitamin C rich sources are:

  • Berries
  • Pineapples
  • Citrus fruits
  • Peppers
  • Broccoli
  • Squash
  • Sweet potatoes

Zinc-rich foods

Zinc is one of the minerals that aids in tissue development and repair. Food sources include:

  • Beef
  • Pumpkin seeds
  • Spinach 
  • Cheese
  • Beans
  • Wholegrains

Potassium and magnesium containing foods

These minerals can speed healing, help with muscle recovery, improve circulation and promote relaxation in the body. Add the foods below to obtain the minerals:

  • Avocado
  • Coconut/coconut water
  • Bananas
  • Mushrooms
  • Sweet potatoes

What should I avoid?

Pro-inflammatory foods that you aim to reduce and eventually avoid which can increase the symptoms of tendonitis include:

  • Alcohol – prolongs inflammation
  • Caffeine – known to bind to calcium and promote bone loss
  • Excess sodium – can counteract potassium
  • Sugar – reduce immune function, slow down wound healing and increase inflammation
  • Fried, processed foods – a rich source of pro-inflammatory omega 6 fatty acids

Are there any supplements that will help?

YES! Below are some supplements you can take to enhance your immune system as well as reduce inflammation which will help repair the damaged tissue.
*Note: before buying any supplements, speak to an expert Nutritionist on dosage as this can impact your health, longterm.

  • Omega-3 fatty acids
  • Collagen
  • Vitamin D
  • Bromelain
  • Zinc

If this resonates with you then…

Take advantage of our 15-minute sessions with a Nutritionist, designed to give you the support you need with your concerns and to get you started on your road to recovery. Find very quick and effective results!


At Perfect Balance Clinic, our Nutritionists will provide you with an important assessment of your condition and discuss many routes to explore for optimum health. Our assessment covers important aspects that most practitioners seem to miss in normal sessions with their clients. This allows us to accelerate your recovery!

Isha Patel – Nutritionist

Book in with our Nutritionist here.

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