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Dietary Guidelines for Managing Tendinitis

Evidence-based nutrition recommendations to support tendon healing and reduce inflammation

Orthopedics

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Last updated: Mar 24, 2025

Anti-inflammatory Foods

Essential Components

  • Omega-3 rich foods:

    • Fatty fish (salmon, mackerel, sardines)
    • Walnuts and flaxseeds
    • Chia seeds

  • Antioxidant-rich foods:

    • Berries (blueberries, strawberries)
    • Dark leafy greens
    • Colorful vegetables

Protein Sources

  • Lean meats
  • Fish
  • Legumes
  • Greek yogurt

Foods to Limit

Inflammatory Triggers

  • Processed foods
  • Refined sugars
  • Excessive red meat
  • Trans fats

Supplements That May Help

Key Nutrients

  • Vitamin C (supports collagen formation)
  • Zinc (aids tissue repair)
  • Magnesium (reduces inflammation)
  • Collagen peptides

Hydration Guidelines

  • Drink 8-10 glasses of water daily
  • Limit caffeine and alcohol
  • Monitor urine color (pale yellow ideal)

Meal Timing

  • Eat small, frequent meals
  • Include protein with each meal
  • Consider pre/post exercise nutrition

Additional Recommendations

  • Maintain healthy weight
  • Consider food journal tracking
  • Consult registered dietitian if needed

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