Tendinitis vs Tendinosis? Long Time Athlete Who Can't Train Anymore
I am a 45 year old female, very active for most of my adult life, a dance and fitness instructor, runner and triathlete, but am now at the point where I have so many injuries that won't heal, that I can really only swim with a pull buoy and water run.
I am desperately looking for some information that will help me so that I can once again enjoy my active lifestyle pain free.
I have had back and hip pain for about 5 years now and was diagnosed with iliopsoas tendinosis.
It bothers me most on the bike and yes I have had a professional bike fit, even got a new bike and had a fit done on that one as my old bike was a tad too big. I use balls and a foam roller for self-massage 3-4 times a week and that helps to keep things from getting any tighter, but I'm in essentially the same level of pain since the initial injury.
I have seen so many chiropractors, massage therapists, physiotherapists, sports therapists etc and none have been able to help me.
Last year I also started having knee pain under the knee cap after a long bike ride. Running doesn't bother it though. I finally had to give up riding some months back as it now starts to bother me only a few minutes into a ride. I was again told it was tendinosis.
I have tried to get some straight answers on what the difference is between tendinitis and tendinosis, but I haven't found an explanation I can understand, when I can get one.
Most people tell me that tendinosis is just chronic tendinitis. If so, would the ice treatments that you recommend help me? And what would be the best way to approach icing my lower back and hip? Is there anything I should be doing differently for tendinosis than for tendinitis?
I have tendinitis in my wrist for 1.5 years too, and am finding your info very interesting. I am definitely going to try the ice treatment with my wrist and also my foot where I still have a lingering case of plantar fasciitis (I know, I sound like a train wreck!)
I like the way you explained these conditions as it makes so much sense as to why I'm still in pain after so much time and treatment, and also why my muscles still feel tight no matter how much I stretch (I'm very flexible so you'd think I could easily stretch out these tight spots, but not so).
One more thing, last February I pulled a groin muscle and it still has not healed so that I'm not able to run without pain. I stopped running in March while getting some therapy and was given exercises for the injury which I did religiously.
Eventually they made my knee worse and worse so that now I can't even do them. I was just told to avoid core exercises too, so as not to aggravate the groin injury.
Can icing help with that, given that the muscle is fairly deep? I'm still not running, except in the pool, and it seems odd that a muscle injury should take so long to heal. Could this
be a tendon issue also?
Thank you for any advice you can offer.
Wow, yes, it does sound like you're falling apart.
Where to start......
I assume that you have already read the What Is Tendonitis?
https://www.tendonitisexpert.com/tendonitis.html">Tendonitis can show up anywhere. So can Tendonosis. They show up together.
Essentially, Tendonosis is cell degradation due to lack of circulation and the resulting lack of vital nutrition, and Tendonitis is pain, Process of Inflammation
, and potentially tissue damage and resulting scar tissue build up.
You certainly have a long term Pain Causing Dynamic
You certainly are at the dry, crunchy sponge end of the spectrum.But here's my real suspicion.
You are hurting nutritionally. Decades of high level physical activity and not enough nutritional intake to support your body to survive it and thrive amidst it.
It's awesome that you pushed yourself that hard. Triathlete, instructor, etc.
And the scenario you describe, to me, points to that you are severely nutritionally deficient.
Meaning, not enough protein, not enough good fat, not enough connective tissue support components, burning through lots of vital vitamin and mineral stores in your body, and as you are in pain and certainly have lots of inflammation process in your body, Inflammation Causes Vitamin B6 Deficiency
Sure, I could be wrong. You may respond with 'But I eat well and take supplements, etc'.
And I'm going to play the 'the proof is in the 'card.
You are hurt all over. You are 'falling apart'. You are not healing.
We can talk about the phyical aspects of injury and reducing inflammation, and we will, but I submit to you that we first need to look at the level below that, which is nutrition.
1. Increasing your protein intake. By a lot more than you might like.
2. Eating this every day. Bone Broth as the best Tendon Supplements
3. Increasing your good fat intake, meaning Omega 3's, and coconut oil and/or coconut butter.
Omega 3's are also anti-inflammatory.
4. Making sure you are taking loading doses of Vitamin D, Magnesium
, B6 and B12, and whatever else we may think of.
The good news is, the above are cheap and easy.
We need to deal with this first, essentially because if we don't, no amount of physical work is going to heal you.
For instance, skilled massage will help, but if you don't have enough protein building blocks to repair damage, damage will not be repaired.
(Answers to you questions continued in the next comment.)----------------------
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Joshua Tucker, B.A., C.M.T.
The Tendonitis Expertwww.TendonitisExpert.com
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