This article covers the root cause of tendonitis from weight training and a simple 3-Step strategy to treat and cure tendonitis, including rotator cuff tendonitis, elbow tendonitis, wrist tendonitis, knee tendonitis, and foot tendonitis.
Continue below to read the article or watch the tendonitis treatment video.
3.1 Pros & Cons
Tendonitis is a major medical problem in sport due to increased participation in recreational sports such as weight training. Tendon injuries are common with those who do the same exercise activities repeatedly. This is because the tendon become strained and inflamed due to overuse. So yes, lifting weights can cause tendonitis.
If you experience tendonitis during your workouts or burning pains in your joints after lifting weights, you are not alone. One of the most common problem athletes who do weight training struggle with is tendonitis when lifting. It's frustrating, painful, and demotivating.
The Fastest Way to Eliminate Weight Training Tendonitis.
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As a bodybuilder, I struggled with weight lifting tendonitis for many years. My injuries included rotator cuff tendonitis, shoulder pain and shoulder weakness when lifting.
I experienced elbow tendonitis and elbow pain (video below), sharp forearm pain, wrist tendonitis, lower back pain, quadricep tendonitis, stiff knee pain during workouts, Achilles tendonitis, and plantar fasciitis.
I fixed my elbow tendonitis, and I will show you how to do the same.
This article will show you a simple tendonitis treatment strategy to get rid of weight training tendonitis:
Let's begin with why lifting weights cause tendonitis and pain.
Nurudeen lifting with elbow tendonitis, performing bench press with elbow sleeves to reduce elbow pain.
What causes tendonitis in athletes, gymgoers and weightlifters, and why does it happen? The ROOT causes of weightlifting tendonitis are:
Weight training strengthens muscles, but it also inflames tendons, joints, and ligaments in the body. The inflammation of tendons produces the "burning" sensation of pain in the shoulder, elbow, wrist, knee, or feet. The burning feeling in the tendons is a sign of acute inflammation.
With time, the body heals, and the tendonitis goes away. But, when the body is unable to recover, and the inflamed tendon and joint pain continue for more than three months, it becomes a chronic inflammatory condition.
Chronic inflammation is a state where the inflammatory process that allows the body to heal is not working. When left untreated, this condition breaks down the body. Athletes, gymgoers, and weight lifters with chronic inflammation experience:
Muscle restriction occurs when muscle fibers become shortened and are unable to release and lengthen back to their normal state. A traumatic event like lifting a weight too heavy or using bad weightlifting form can strain muscles and cause muscle injury. When this happens, the joints around the injured tissue becomes weaker.
To support the joint, the muscle surrounding the joint shorten, tighten up and form knots. The muscle gets restricted and becomes dysfunctional. Tight muscles pull and put tension on the tendons and joints. As a result, it inflames the tendons and creates inflammation in the body, which leads to more pain. Athletes and weight lifters with dysfunctional and restricted muscles experience:
Restricted muscles pull tighter on the joints. Over time, this causes the joints to move out of their normal position. This condition is known as a subluxation, and it can affect the joints and nervous system in the body, leading to pain. The misaligned joints can stretch and choke the nerves, leading to sharp nerve pain in the body.
Misaligned joints can lead to an irritating "clicking" or popping sound of joints (e.g. shoulders and knees) when lifting weights. Misaligned joints also inflame the tendons and ligaments, creating excessive inflammation that leads to more tendonitis. Athletes, weight lifters and gymgoers with subluxation experience:
Conventional tendonitis remedies include joint supplements, painkillers (NSAIDs), physical therapy, braces, straps, sleeves, kinesiology tape, oils, creams, "ice and rest." As someone who struggled with chronic tendonitis from lifting weights, I've tried the usual conventional treatments during my search to fix this problem.
Are conventional remedies the best treatment for tendonitis? In my research and 8 years of professional experience as a trainer and bodybuilder, I found conventional remedies produced little-to-no relief for tendonitis.
Conventional treatments are ineffective because they can only relieve tendonitis symptoms, not the ROOT cause of weightlifting tendonitis. As a result, the tendonitis does not heal and often comes back. If you are anything like me and have tried these solutions, I am sure you can relate.
The following is a list of typical tendonitis treatments and their pros and cons.
Anti-Inflammatory Gel, Pain Killers, Sports Tape and Knee Sleeves for Tendonitis.
Pro: The R.I.C.E. protocol can help treat acute tendonitis conditions (pain less than three months old). Weight lifters with acute tendonitis experience a burning sensation of pain in the affected joint after lifting. Applying ice (also known as cold therapy) on the joint after working out reduce inflammation and help the inflamed tendon calm and heal.
Con: R.I.C.E. treats tendonitis symptoms but does not fix the root cause, so the pain usually persists. If your tendonitis is chronic (pain is more than three months old), the R.I.C.E. treatment produces little to no relief.
Joint supplements and joint vitamins are standard tendonitis treatment options. Most joint supplements contain Methylsulfonylmethane (MSM) and Chondroitin. The cartilage of joints contains MSM and chondroitin. It's generally believed these supplements help ease pain in the joints and promote good joint health.
Pro: Joint supplements can provide temporary relief for acute tendonitis. As such, they are beneficial when used as part of a "maintenance routine" to prevent tendonitis.
Con: In my search to treat and fix my chronic tendonitis, I supplemented with MSM, Chondroitin, Turmeric, and Fish Oil (for years).
These supplements did not provide relief because they cannot fix the root cause of weightlifting tendonitis: chronic inflammation, muscle restriction, and subluxation. According to a 2016 Arthritis & Rheumatology research, MSM and Chondroitin provided no benefit in reducing chronic joint pain.
Pro: Nonsteroidal anti-inflammatory drugs (NSAIDs) or painkillers are another popular tendonitis treatment option. They help reduce acute inflammation in the body. By reducing inflammation, NSAIDs temporarily reduce pain in the body and joints.
Con: Painkillers treat the symptoms and not the root cause of chronic tendonitis: chronic inflammation, muscle restriction, subluxation. As a result, the tendonitis usually returns. Research shows NSAIDs' long-term use can create health issues such as gastrointestinal side effects and kidney disease.
Pro: A cortisone shot is a steroid medication injected into the problem joint. The steroid provides relief by temporarily suppressing inflammatory pain in the affected joints. The relief from a cortisone shot usually lasts for six weeks to six months.
Con: The cortisone shot only suppresses the pain. As a result, when the effects of the steroid wear off, the tendonitis and inflammatory joint pain immediately comes back. Besides, repeated use of cortisone injections creates long-term health side effects such as damaged cartilage, joint infection, and nerve damage.
Most topical tendonitis relief options like pain relief oils, creams, sprays, and gels contain MSM or other anti-inflammatory medications.
Pro: They can help treat acute tendonitis inflammatory pain (new injuries less than three months old). They can also be useful when used as part of a "maintenance routine" to prevent tendonitis. For example, when used as a lubricant to massage muscles and tendon after a workout.
Con: If your weightlifting tendonitis is chronic (discomfort or injury is more than three months old), topical pain relief solutions provide little-to-no relief in reducing tendonitis. Topical pain relief remedies cannot treat the root causes of weight lifting tendonitis.
Unlike tendonitis (i.e. inflamed tendon that creates pain), tendinosis is the degeneration of tendon collagen. Tendinosis results in the loss of strength in the tendon and often lead to tendon rupture.
For example, continually lifting weights with elbow tendonitis (i.e. inflammatory elbow pain) can lead to elbow tendinosis (i.e. degeneration of elbow tendon). First, the tendon starts with micro-tear injuries (tendonitis). As you continue to lift, the tendon worsens and becomes degenerative (tendinosis). Ultimately, this can cause the elbow tendon to rupture.
Pro: Strength therapy is an essential aspect of tendinosis treatment.
Physical therapy plays a vital role in the treatment of tendinosis, such as shoulder tendonitis, elbow tendonitis, and knee tendonitis. Strength therapy is often required to heal injured tendons and regain full strength for maximum athletic performance.
Con: When used out of step (often the case), physical therapy can be a waste of time for most people. Before treating tendinosis pain with strengthening exercises, it is necessary to fix chronic inflammation and muscle restriction created by weight training.
Another popular tendonitis treatment solution for weight lifters are joint sleeve, straps, and joint support braces.
Pro: These options help by putting compression on the tendon and joint. As a result, it temporarily reduces weight lifting pain in the joints during exercise.
Con: Sleeve, straps and support braces provide temporary relief by covering up the problem, which only prolongs tendonitis. Untreated tendonitis can lead to tendinosis and cause irreversible tendon and joint degeneration.
Athletes commonly use sports tape and KT tape to treat tendonitis. They provide support for injured muscles and tendons.
Pro: When applied correctly, they can reduce muscle injury pain, tendonitis, and stabilize affected joints.
Con: Sports tapes and kinesiology therapy (used in the wrong way) cover up the problem, which only prolongs tendonitis. Untreated tendonitis can lead to tendinosis and cause irreversible tendon and joint degeneration.
There two types of pain relief patches: medicated and non-medicated.
Medicated patches contain nonsteroidal anti-inflammatory medication and are applied directly to the pain area (e.g. lower back) to relieve pain. Non-medicated pain relief patches, like nanotech patches, claim to use nanotechnology to support your body's natural ability to fight pain.
Nanotech patches help the body send signals to the brain to reduce pain by assisting the body to communicate with the brain effectively.
Pro - Medicated Patch: Medicated patches provide temporary tendonitis relief. The relief typically last for a few hours.
Con - Medicated Patch: Medicated patches temporarily mask the pain, which only prolongs the real problem. They do not fix the root cause of tendonitis, so the pain usually persist. Medicated patches can also cause long term gastrointestinal (stomach and gut) side effects.
Pro - Nanotech Patches: They can be useful when used as part of a "maintenance routine" to prevent tendonitis. For example, when used post-workout to treat acute tendonitis.
Con - Nanotech Patches: They cannot fix the root cause that creates weight training tendonitis (chronic inflammation, muscle restriction and subluxation). So, it provides limited benefit in reducing chronic pain.
Like physical therapy, stretching plays a vital role in treating chronic weight lifting tendonitis.
Pro: Stretching helps lengthen muscles. It increases nutrients, blood, oxygen and removes waste from chronic inflammatory muscle and tendons, thereby helping the injury heal faster.
A stretching technique like Kinetic Chain stretching can elongate the connective fascia sheet of a muscle group. In doing so, it helps reduce tension on the tendons within that muscle group. When muscles and tendons are in a healthy lengthened state, tendonitis decreases.
Con: Like physical therapy, when used out of step (often the case), stretching does little to relieve tendonitis. Before treating tendinosis pain with stretching exercises, it is necessary to fix the chronic inflammation and muscle restriction created by weight training.
The remedies above are the typical options for tendonitis treatment. If you experience tendonitis when lifting weights, you've probably tried these treatments.
These traditional remedies only treat acute symptoms of tendonitis, not the root cause. It is why that tendonitis never actually heals and comes back. Now let's go over how to fix tendonitis using the TitaniumPhysique tendonitis treatment strategy.
Before & After results. I fixed my chronic elbow tendonitis using TitaniumPhysique Formula.
What is the TitaniumPhysique 3 Step Formula? The TitaniumPhysique Formula is a unique and natural strategy that can quickly treat, fix, and eliminate chronic weight training tendonitis and muscle injuries. Additionally, it helps prevent tendonitis from developing or coming back.
I created TitaniumPhysique for athletes and anyone who does weight training. It is based on current and extensive scientific research relating to the following: tendinopathy, sports medicine and sports injury, weight lifting injuries, musculoskeletal pain treatment and management, nutrition, supplementation, and, strength therapy and conditioning.
I've combined these scientific studies and eight years of experience as a trainer, nutritionist, bodybuilder, and physique athlete to create the TitaniumPhysique Formula. As a bodybuilder who previously struggled with tendonitis, I understand most athletes and weight lifters experience ongoing tendonitis in different body parts at the same time (i.e. elbow pain, shoulder pain, knee pain, etc.).
So the TitaniumPhysique Formula is a total-body approach to tendonitis treatment. It's a simple and easy-to-follow strategy that helped me treat and heal chronic weight training injuries, including shoulder pain, elbow pain, forearm pain, wrist pain, stiff neck, upper back pain, lower back pain, knee pain, foot and heel pain.
Here is the TitaniumPhysique 3 Step Formula:
This step resets and repairs the inflammatory process in the body to get better. The inflammatory process controls the body's ability to fight and relieve pain. When the body is in a chronic inflammatory state, everything will be in pain.
This step alone can neutralize and stop tendonitis and joint pain fast! If you experience shoulder tendonitis, elbow tendonitis, wrist tendonitis, knee tendonitis or Achilles tendonitis when lifting weights or after lifting, this step will neutralize chronic inflammation to allow injured muscles and tendons to heal.
High protein foods and sports supplements create acidity in the body. Becoming alkaline means making sure the pH level of the body is optimal and not acidic. When your body is alkaline, you will have more energy and less joint pain.
Becoming alkaline also helps speed up post-workout recovery by boosting blood circulation and nutrients and reducing acute inflammation of the muscles, tendons, and joints. If you experience shoulder tendonitis, elbow tendonitis, wrist tendonitis, forearm pain, back pain, knee tendonitis or foot and heel pain – this step will help.
This step involves muscle release treatments and joint mobility exercises to stimulate repair, neutralize pain and strengthen any problem joint. Releasing tight muscles can be accomplished easily with the right tool and at the comfort of your home.
If you experience any of the following, this step will release restricted muscles and strengthen the joints to eliminate pain.
Let's go over how to implement the TitaniumPhysique strategy to cure weightlifting tendonitis.
The food you eat is critical in getting rid of inflammatory pain. It is either going to cause and aggravate inflammation in the body or fight pain and provide relief. According to The China Study Solution (the most comprehensive scientific study on nutrition), animal foods and animal products aggravate inflammation in the gastrointestinal tract.
Combined with the stress frequent and prolonged weight lifting creates on the tendons and joints, the body unavoidably gets into a chronic inflammatory state. This systemic cycle of inflammatory foods and physical fitness is the number #1 reason most athletes and gymgoers experience chronic tendonitis and joint pain after a few months of lifting weights.
Joint supplements cannot fix weight training chronic inflammation because it is a systemic problem. If you feel like your body needs a reset, you can use a simple two-week whole-food plant-based regimen to reset and eliminate chronic inflammation.
A plant-based diet can help eliminate joint pain and reverse chronic diseases like arthritis.
- The China Study Solution: The Simple Way to Lose Weight and Reverse Illness, Using a Whole-Food, Plant-Based Diet.
Implementing a whole-food plant-based (WFPB) regimen to reset chronic inflammation does not require becoming a vegetarian or vegan if that is not your goal. It is only a tool to reset.
There is a specific way to use this strategy to get the fastest and best results, especially for athletes focused on building muscles, strength, losing weight and burning fat. The TitaniumPhysique Program provides a step-by-step plan to achieve this.
Magnesium is a potent anti-inflammatory that can help reduce pain. It also plays a vital role in helping muscles relax. Calcium helps muscles contract, and magnesium help muscles relax. When the body has excess calcium (often the case), muscles remain tense. Twitching muscles, muscle cramps and muscle spasms are signs of low magnesium levels in the body.
Magnesium also dissolves calcium and prevents calcification of soft tissues like tendons. Calcification occurs when there is excess calcium in the body. Calcification hardens soft tissues, which can lead to tendonitis and joint pain.
"Magnesium is the body's most important anti-inflammatory."
- The Magnesium Miracle - Discover the Missing Link to Total Health, By Carolyn Dean, MD, ND
According to The Magnesium Miracle, heavy exercise, sauna therapy and stimulants such as workout supplements (pre-workout) deplete magnesium in athletes. As such, it is crucial for athletes and those involved in weight training to actively replenish magnesium and use the right kind of magnesium to get the therapeutic effect.
The TitaniumPhysique Program provides an easy-to-follow plan for magnesium therapy.
Going alkaline is simple. Anyone can take simple steps to become more alkaline and less acidic. Here are four simple ways to become more alkaline.
Chronic muscle injury and tendonitis cannot heal if the body is in a persistent inflammatory state. After reducing chronic inflammation, we can heal muscle injuries and eliminate tendonitis easier and faster.
Restricted muscles pull tighter and put tension on the tendons and joints. Releasing tight muscles increases the elasticity of the muscle and tendon and immediately reduces joint pain and tendonitis.
Chronically restricted and dysfunctional muscles usually develop over many years. As such, it is vital to use the correct technique to release these tight muscles. It is also crucial to strengthen the joint of the muscles being released by doing joint mobility exercises to avoid re-injury and regain full strength for maximum performance.
The TitaniumPhysique Program provides full-body joint mobility exercise videos and step-by-step videos on how to release restricted muscles. The following are some of the tools you can use to release dysfunctional and restricted muscle to fix and heal tendonitis.
The Rumble Roller (RR) and foam roller are vital myofascial release tools. These tools help release and treat restricted and dysfunctional muscles.
The foam roller works best on sensitive muscles, while the aggressive design of the rumble roller allows it to dig deeper and break up adhesions in the muscle.
The RR can effectively treat shoulder tendonitis, patella tendonitis, Achilles tendonitis and plantar fasciitis.
You can use the Theracane to treat different muscles. I find it particularly useful in treating rotator cuff tendonitis and shoulder tendonitis.
The Theracane can target and release the infraspinatus, supraspinatus, rhomboids, teres minor, and teres major muscles.
These muscles form the rotator cuff of the shoulder. When they are restricted, it can cause shoulder tendonitis.
Massage balls are useful in releasing tight muscles and help treat and fix wrist tendonitis, elbow tendonitis, quadricep tendonitis and shoulder tendonitis.
For example, the beastie ball's aggressive design can target and release the forearms' extensor muscles to treat and get rid of forearm pain.
These pain relief tools treat elbow pain and wrist pain by releasing restricted forearm muscles.
Tendonitis is common in athletes and those engaged in weight training who do the same activities repeatedly. The root cause of weight training tendonitis is chronic inflammation, muscle restriction and joint subluxation.
Traditional tendonitis treatments like joint supplements, pain killers, joint support braces, and sports tapes are not effective in treating chronic tendonitis. With these treatments, the tendonitis comes back and often gets worse.
To fix chronic weight training tendonitis, you need to:
The TitaniumPhysique Formula is a unique and straightforward strategy for tendonitis treatment. The Titanium Physique program will show you the fastest way to reduce chronic inflammation, become more alkaline and release restricted muscles. It can help you treat, heal, get rid of and prevent shoulder tendonitis, elbow tendonitis, wrist tendonitis, knee tendonitis, Achilles tendonitis and plantar fasciitis.
Tendonitis can turn your passion for fitness into a chore and rob you of the motivation to work out. Yet, everyone who lifts weights experiences tendonitis at some point. You don't have to give up your passion for lifting weights because of ineffective conventional tendonitis treatments. Claim your passion and power back today with the TitaniumPhysique Formula.
Grab your copy of the full program by clicking the Learn More button below. For a limited time, you can use the code "blog10" at checkout to get 10% off TitaniumPhysique.
• Tendinopathy in Sport
• Understanding and Managing Chronic Inflammation
• Tendinitis: Symptoms, causes, and treatment
• Effects of glucosamine, chondroitin, or placebo in patients with osteoarthritis of hip or knee: network meta-analysis
• Combined Treatment With Chondroitin Sulfate and Glucosamine Sulfate Shows No Superiority Over Placebo for Reduction of Joint Pain and Functional Impairment in Patients With Knee Osteoarthritis: A Six‐Month Multicenter, Randomized, Double‐Blind, Placebo‐Controlled Clinical Trial
• The latest on glucosamine/chondroitin supplements
• The China Study Solution: The Simple Way to Lose Weight and Reverse Illness, Using a Whole-Food, Plant-Based Diet, By Thomas Campbell, MD
• The Magnesium Miracle - Discover the Missing Link to Total Health, By Carolyn Dean, MD, ND
• Cortisone Shots
• Tendinopathy: Why the Difference Between Tendinitis and Tendinosis Matters
• Open and Closed Kinetic Chain in Physical Therapy
• Tips for Limiting Acidic Foods
• Recognizing the Risks of Chronic Nonsteroidal Anti-Inflammatory Drug Use in Older Adults
Nurudeen (aka T.J) has a passion for helping people build the body they desire through weight training. He is a physique and fitness trainer, nutritionist, yoga instructor, vegan natural bodybuilder, National Physique Committee (NPC) competitor, and founder at TitaniumPhysique. Nurudeen is a member of the International Association Study of Pain (IASP) and the American Chronic Pain Association (ACPA).
When you lift weights, your muscles contract and become tighter, tight muscles pull and put tension on the tendons. For this reason, muscles need to release and return to their normal relaxed state. If your tendons hurt after lifting weights, it is a sign you have chronically tight muscles that are unable to release. These muscles are pulling and putting tension on your tendons. As a result, your tendons become inflamed and hurt after lifting weights.
Yes, exercise can make tendonitis worse, but only if the tendonitis is left untreated. Every time you exercise or lift weights, it inflames tendons in the affected joint. As such, it is essential to proactively take steps to treat tight muscles and tendons to prevent tendonitis.
It depends on the severity of the tendonitis. If the tendonitis creates "low to mild" pain, most people can use joint support sleeves, wraps or other pain relief products to temporarily reduce pain when lifting weights. If the tendonitis is severe (sharp pain in tendon and joints), it's best to treat the tendonitis before resuming weight lifting.
Tendonitis left untreated become degenerative and can lead to irreversible deterioration of the affected joint. When left untreated, the muscles surrounding the affected joints become restricted and less flexible with decreased mobility (e.g. frozen shoulder syndrome), leading to more pain. Degenerative tendonitis can also lead to chronic diseases such as arthritis.
Yes, tendonitis can fully heal if treated early and if the ROOT causes of tendonitis are treated. Tendonitis left untreated becomes degenerative and can lead to tendinosis (deterioration of tendon tissue) and arthritis. So the sooner the tendonitis is treated, the more likely it can fully heal. Once the tendonitis has healed, it is vital to actively take steps to prevent it from coming back.
There are generally two categories of tendonitis treatment. The first category is conventional solutions that treat the symptoms of tendonitis and temporarily relieve tendonitis pain. These include joint supplements, health vitamins, anti-inflammatory painkillers (NSAIDs), topical pain reliefs, joint support braces, sleeve and strap, sports tapes, and pain relief patches. The second category is solutions that fix the root cause of the tendonitis to get rid of the pain (now and for the long term) - such as the TitaniumPhysique Formula program.
*Fitness results varies by individual effort, as such, individual results may vary.
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