Joints & Arthritis

Tendinitis & Bursitis

Calm inflamed tendons and bursae (rotator cuff, tennis/golfer's elbow, Achilles, hip, knee) and accelerate connective-tissue repair with bromelain, collagen, comfrey, and proven topical and homeopathic remedies.

Prevention

Key nutrients: Collagen peptides, vitamin C, manganese, copper, zinc, vitamin D, omega-3, magnesium, MSM.

Eat regularly: Bone broth, slow-cooked meats with connective tissue, wild fish, eggs, citrus, berries, leafy greens, pumpkin seeds, oysters.

Eccentric loading (slow lowering exercises) is the gold-standard rehabilitation for chronic tendinopathy. Avoid corticosteroid injections when possible — they relieve pain short-term but weaken tendons long-term.

Bromelain

OtherStrong evidence

500 mg (2400 GDU) 2–3×/day on empty stomach — pineapple-derived enzyme that reduces tendon inflammation and bruising; works best away from food.

Collagen peptides + vitamin C

OtherStrong evidence

15 g hydrolyzed collagen with 50 mg vitamin C, 30–60 min before rehabilitation exercise — increases collagen synthesis in tendons and ligaments.

Comfrey cream (topical)

HerbStrong evidence

Apply Symphytum officinale cream or ointment to the affected area 2–3×/day — clinical trials show significant pain and mobility improvement for tendon and joint injuries.

⚠ Cautions: External use only; avoid on broken skin.

Arnica gel (topical)

HerbStrong evidence

Apply 2–3×/day to the inflamed area — reduces pain, swelling, and bruising of acute tendinitis and bursitis.

⚠ Cautions: External use only; avoid on broken skin.

Turmeric (curcumin)

HerbStrong evidence

500 mg curcumin with piperine 2–3×/day — anti-inflammatory comparable to NSAIDs without GI risk.

Omega-3 (fish oil)

OtherStrong evidence

2–3 g EPA+DHA daily — lowers systemic inflammation and supports tendon healing.

MSM (methylsulfonylmethane)

OtherModerate evidence

1500–3000 mg/day — sulfur donor that supports connective-tissue repair and reduces pain.

Ruta graveolens 30C (homeopathic)

OtherTraditional use

3–5 pellets 3×/day — the classic homeopathic remedy for strained tendons, ligaments, and periosteum (tennis elbow, sprains, eye strain).

Calcarea Fluorica 6X (tissue salt)

MineralTraditional use

Schüssler 'elastic-tissue salt' — 4 tablets 2–3× daily for chronic tendon weakness, hardness, and slow-healing connective-tissue injuries.

A note of caution. Natural doesn't mean risk-free. Herbs and supplements can interact with medications, affect pregnancy, or worsen certain conditions. Speak with a qualified clinician before starting a new regimen, especially if you take prescriptions.