Another satisfied customer

I got a very nice email this morning from a customer named Evan. Evan is a guitarist, and musicians quite often develop tendon issues because of all the repetitive practice that they have to do in order to master their instruments. After asking about some other stuff, Evan wrote the following:

It seems my tendonitis/nosis issues have almost completely cleared up. It’s amazing, I’ve been playing the guitar for 2 hours a day for the past couple of weeks
without any pain, just some mild fatigue sometimes at the end of the day. I can’t believe it, it’s taken me 15 years to find something that let me play guitar without any issues. amazing!

I know from personal experience just how frustrating it can be to deal with a long-term tendon issue, but man…fifteen years! Fortunately, Evan didn’t give up when misdiagnoses and conventional treatments let him down. He kept looking around until he found a solution that worked.

One thing people fail to understand is that nature designed the human body to work, and work well, for quite a long time. If you take care of your body, there’s no reason that it should start to give you pain or discomfort until very old age. Pain, especially the slow, creeping pain that comes with tendonosis, exists to let you know that something is wrong, not that there is an irreparable, catastrophic break. Of course, if you never do anything about it then a small problem can very easily turn into a big one. But if you have access to the proper methods of rehabilitation and nutrition, your body will fix itself in a relatively short amount of time.

Speaking of nutrition, Evan wanted to ask something else:

Quick question for you since I’ve read that you’re big on [a supplement I recommend in Target Tendonitis]. In your experience, do people generally need to
keep taking it forever or do most people scale down the amount they
take? I’ve been taking it 3 * 3 times a day and noticed a little ache
start to come back when I ran out so I haven’t tried easing myself off
it yet. Any thoughts on that?

Once you’ve injured a bodypart, especially soft tissue like a tendon, it is unfortunately the case that it will remain more prone to re-injury than other areas. So yes, it’s probably a good idea to keep taking a low dose of [the supplement], and also throw in a couple sets of the recommended exercises once or twice a week just for maintenance purposes, even after you’ve fully recovered.

If–like Evan–you’ve been suffering from tendon pain for more than a couple of weeks, it’s almost certain that your problem isn’t “tendonitis”, no matter what anyone has told you. I have a test on this website that is designed specifically to give you a real answer to what kind of tendon pain you have. (Don’t worry: not only does it take less than a minute, it’s completely free. You don’t even have to give your email address.) You can find it here. If you’re tired of icing and resting and taking aspirin and still not getting better, do yourself a favor and check it out. It might just be the best minute you’ve spent since you injured your tendon.

Tendon Degeneration

I got a very interesting question the other day from someone who saw one of my videos on YouTube. He asked: “How can there be a quick recovery for tendonosis, which is tendon degeneration, if it takes collagen (what tendons are made of) 100 days on average to regenerate?”

This is a really excellent question, maybe the best one I’ve ever gotten. To begin with, it’s important to remember that “degeneration” doesn’t always mean “destruction”. Degeneration in the context of tendonosis can mean several things, one of which is destruction of the collagen fibers (such as is sometimes seen in the case of Levaquin patients, and in those cases recovery generally does take several months, if it happens at all), but most of the time it simply implies a degeneration in function or ease of movement rather than actual damage to the collagen fibers themselves.

What happens is this: in much the same way that adhesions affect muscle tissue, tendons that are affected by tendonosis develop points or sections along the fibers that begin to stick together. With muscle fibers, the mechanism is pretty clearly understood: tiny fibers are grouped into bundles to create larger fibers, which are in turn grouped into still larger bundles, until you have a three-tier structure.

The structure of muscle fiber and tendon attachment

These bundles slide along each other at every level when a muscle is functioning normally, but when adhesions develop they stick at certain points, which then causes pain during movement. A good physical therapist can usually find these points simply by feeling along the muscle, and then use finger pressure to break up the adhesions and get the muscle back into good working order.

With tendons, the situation isn’t as clear. For one thing, tendons don’t contract…but they do stretch. Perhaps because of this, generally speaking simple finger pressure or massage is not enough to break up the adhesions that form. This is partly because collagen isn’t as flexible as muscle fiber, and partly because the location of the tendon itself can be harder to get at. Also, since tendon fibers don’t slide along each other the way muscle fibers do, the theory is that the collagen fibers somehow get intertwined, developing what might be visualized as “crosshatches” of collagen. What’s needed is a way to re-align the fibers so that they no longer interfere with each other.

If you could somehow run a comb through the collagen and “comb it out straight”, that would be ideal. But since that’s not possible, the next best thing is specialized exercises that, over the course of a couple of weeks, will usually accomplish the same effect. This does not need to cost a lot of money; there is a large body of research that shows that simple tendon strengthening and rehab exercises done at home can be just as effective as platelet-rich plasma and other such “cutting-edge” treatments.

How to tell the difference between arthritis and tendonitis

The initial symptoms of arthritis and tendonitis can feel very similar, so here’s an easy home-diagnosis way to tell the difference: try taking glucosamine for two weeks. If it helps, you likely have osteoarthritis. If not, it’s more likely a tendon problem.

What’s the reasoning here? Glucosamine (often packaged with MSM and/or chondroitin) has been shown in quite a few scientific studies to help with cartilage formation. Cartilage is what your joints are made of, and what arthritis attacks, so upping the rate of production in turn helps your joints. End result: you feel better…if you have arthritis.

On the other hand, glucosamine will not help with collagen formation, and tendons are made of collagen. So it stands to reason that if you feel like you have “joint pain”, take glucosamine, and don’t experience any relief, one very likely culprit could be your tendons. (Tendon insertion points are often very close to joints and it can be difficult to tell exactly where the pain is coming from.)

Taking NSAIDs, using ice and so on can provide temporary relief for either condition, but since both arthritis and tendonitis are both the result of inflammation, using these treatments won’t help you distinguish between the two. And knowing which one you have is of course very important if you intend to treat the condition yourself.

If you do decide that you have a tendon problem, however, and you’ve had your pain for more than a couple of weeks, I caution you against assuming that the issue is tendonitis. More likely it’s tendonosis, which is an actual degeneration of the tendon. (This is especially true if you take NSAIDs and they don’t help.) If you think that this might be your problem, have a look at my tendon test. It’ll only take a minute, is completely free, will tell you whether you have tendonitis or tendonosis, and give you some options about what to do about it.

Nutrition for tendon pain

I recently received a question from someone who purchased Target Tendonitis. He asked about the advisability of fasting if you have tendonosis.

Although fasting can have some beneficial effects, I do not advise anyone who is suffering from tendon or fascia problems to do it. The reason is simple: your body needs nutrients to heal itself, and if you’re fasting you’re not providing it with the basic “stuff” that’s necessary to do the job. I recommend some nutritional supplements in the book, but these recommendations are based on the assumption that your basic nutritional needs are already being met. If they aren’t, the supplements aren’t going to do you much good by themselves. A diet that is lacking in vitamins, minerals or protein (to say nothing of all three at once!) is going to pose serious, serious problems when it comes to healing your tendons.

Assuming that your basic diet is okay, one thing you can do to help heal yourself if you have tendonosis or fasciosis is get a good kelp supplement and take it regularly. Kelp contains iodine, which is helpful for the formation of collagen, the basic building block of tendons and fasciae. My favorite out of the products listed on Amazon is Icelandic kelp, which is harvested during the cold months and washed in high-mineral fresh water, which adds further minerals to the already good mix that kelp naturally contains. (Collagen supplements, by the way, are totally ineffective.)

Note, however, that just taking a supplement isn’t going to be enough to cure yourself if you have long-term tendon pain. Anything over about two weeks is most likely going to be tendonosis, not tendonitis (I know, I know, but believe me, your doctor is wrong. Do the research yourself and see.), and in that case the collagen fibers in your tendon have become either bunched or damaged to the point that they are going to require actual realignment in order to work properly. This is what the exercises in Target Tendonitis provide (along with a lot more detail about the nutritional side of things), and why it has such a high success rate for people who haven’t seen much effect from nutritional therapies alone. A combined, holistic approach works much more quickly than any single measure.

A success story

I’d like to share a success story with you today. Jonathan, a 30-year-old football player, bought a copy of Target Tendonitis last month. Here is his email to me:

Hi, I bought your book today [Feb. 15th] and had a quick read on my kindle.

I have been having post tibial tendonitis for 7 months.. From what your book says it might not be the case and is probably tendonisis. I did an MRI back in January and it showed that my deltoid ligaments were still inflamed. I stopped exercising (running or football) for about 6 months although I did the elliptical once in a while but things got worse when I had to walk a lot for 1 week going up and down the stairs.

That made my ankle inflamed again . My doctor finally gave me a cortisone injection. It has been 4 days now and the pain has gone down a bit. I definitely have less pain although it is not 100% as i can feel that my tendon is somehow weak. I wanted to ask you if I can start [your recommended] exercises to start strengthening my tendons and also what kind of exercise I can do to treat Post tibial tendonisis. The book doesn’t show any examples for that.

Since working with Jonathan, I have received so many complaints about PTT, plantar fasciitis and achilles tendon pain that I created a new website specifically to talk about these problems. If you have any of these issues, I recommend that you check it out because it has a LOT more information about them than Target Tendonitis does. But at the time I gave Jonathan some specific movement patterns and asked him to try them for a couple of weeks.

On March 3rd, I followed up to ask how he was feeling. This was the unedited response:

Hi Alex, much better! I get no pain when sitting and almost no pain when walking, just some stiffness. I went to do some deep tissue massage last week… Boy did it hurt 🙂 I am still doing my exercises but i do them every 2 days and now I don’t feel any pain doing them but only some stiffness the next day which I usually tackle by stretching a little.

Congratulations to Jonathan for taking the time to try something new and on his speedy recovery. If you’ve been suffering from tendon pain in your feet/ankles for more than a couple of weeks and would like to experience similar results, Target Plantar Fasciitis and Posterior Tibial Tendonitis has information that can help you out.

Plantar fasciitis/plantar fasciosis

I recently received a question from a woman who bought Target Tendonitis in hopes of finding a way to heal her plantar fasciitis. The plantar fascia are not technically classified as tendons, but they are composed of collagen fibers, just like tendons, and doctors generally prescribe the same sort of rest/ice/NSAIDs/cortisone shot treatment for the condition. Furthermore, long-term pain in the plantar fascia is due to degeneration of the structure more than inflammation (does this sound familiar?) and is called plantar fasciosis, so it stands to reason that the techniques I give in Target Tendonitis might help with this condition as well.

I have to say here that, as far as I’ve been able to find, there have been no scientific studies that investigate how well these techniques work for the PF. But if you’ve tried everything else and are looking for an alternative to surgery, they might just help. So I’ve updated Target Tendonitis with some specific exercise recommendations in Section Six of the book, and if anyone wants to give them a shot I will be very interested to hear what sort of results they achieve. If it seems like the recommendations are helping, I’ll leave them in the book; if not, I’ll take them out. Either way, it’ll be your comments that determine what the final verdict is, so be sure to write in and let me know what happens if plantar fasciitis or fasciosis is your problem.

UPDATE (May 5th, 2011): Having now worked with several people to successfully cure their plantar fascia pain, I’ve expanded my recommendations into a new book, Target Plantar Fasciitis. You can find it at the new Target Plantar Fasciitis website. It comes with a 30-minute video that shows you the exact exercises to treat plantar fascia pain and posterior tibial tendon pain. So if you have either of these, please order Target Plantar Fasciitis instead of Target Tendonitis.

Reader questions

I’m going to start answering some of the questions I’ve been getting from readers here. This one’s from Lena, who thinks she has tendonitis:

About six months ago I was diagnosed with tendonitis. When I was diagnosed, I was given a brace to wear for two weeks. During that time, the pain was fine, until I took the brace off to shower. When I did, the pain came back worse than ever.

After the two weeks, my hand was better for about a week, and then the pain was back daily. Usually it’s fine, but occasionally I’ll bang it against something, or someone will grab my wrist, and I’m hit with very dibilitating pain.

My options are physical therapy, doing nothing and trying to be careful, or getting a cast. The cast would force me to rest the tendon for several weeks.

Does anyone have experience to share? I’d like some advice for which option is the best. This is worrying me a lot and I’d love some feedback.

Thanks!

Lena, you very likely do not have tendonitis (which is inflammation) but tendonosis (which is actual degeneration of the tendon). The brace helps with the pain because it keeps you from using the tendons, but – as you’ve seen – when you take it off you’re back to square one. Simple cases of inflammation will generally go away within two weeks, especially if you’ve immobilized the area, but obviously that hasn’t happened with you.

NSAIDs, ice and the other usual anti-tendonitis treatments aren’t going to work for you because you don’t have inflammation. For tendon degeneration you need a different approach, one that involves actually rebuilding the tendon collagen via specific exercises and nutrition. Unfortunately, most doctors don’t have time to keep up with the latest research in this area, so the best they can do is cortisone shots and (in severe cases) surgery. But there are better alternatives out there. I can’t give away the farm here, but I will say that my book has a long section that gives you instruction on how to design and execute these types of exercises, as well as a complete section on the types of foods and supplements that you should be putting into your body.