Bursitis and Tendinitis: Which Foods to Skip

Bursitis and tendinitis are painful conditions that result from inflammation around the joints and tendons. Although treatment consists of rest, medication, and physical therapy, an anti-inflammatory diet may help, too.

Find out what foods to avoid if you have tendinitis, bursitis, or both.

According to Harvard Health Publishing, tendinitis is considered an overuse injury. Whether caused by too many tennis matches or too much time spent gardening or raking, it results in pain and inflammation in an area of your body like the shoulder or elbow. This type of injury is seen in both women and men and most often occurs between the ages of 40 and 60.

Treatment generally involves anti-inflammatory medications, including corticosteroid injections as needed. It's also recommended that people with tendinitis undergo physical therapy to maintain their range of motion and rebuild strength.

As described by Harvard Health Publishing, bursitis results from inflammation of the bursa — a fluid-filled sac that surrounds and protects your joints. Although the shoulder is a common site of injury, many people also get bursitis in their hips, elbows, or ankles. Treatment for bursitis is similar to that for tendinitis: rest, anti-inflammatory medications, and therapeutic exercises.

As you can see, both of these conditions cause pain and inflammation. While medication helps, eating well can have a significant impact.

If you have inflammation, a healthful diet can help you heal faster and decrease the pain.

To begin with, avoiding excess sugar is one of the most important ways to stop inflammation. The Arthritis Foundation highlights that sugars can release cytokines, which are a type of inflammatory messenger.

According to the Arthritis Foundation, saturated fats — found in foods like pizza, cheese, red meat, and pasta — also trigger inflammation. It recommends avoiding these food products:

• Trans fats (doughnuts, cookies, and stick margarine)
• Omega-6 fatty acids (mayonnaise and corn, safflower, sunflower, grapeseed, soy, peanut, and vegetable oils)
• Refined carbs (french fries and white bread)
• MSG (found in some Asian foods, such as bottled sauces, and processed foods)
• Aspartame (diet soda and candy)
• Alcohol (beer, wine, and liquor)

Additionally, you may have heard about treating tendinitis with apple cider vinegar. Unfortunately, the Arthritis Foundation also reports that research has not shown this to be an effective treatment for inflammation.

You know what foods to avoid with tendinitis or bursitis, but what should you eat? According to the Arthritis Foundation, the Mediterranean diet comes with inflammation-fighting benefits.

Therefore, consider stocking your kitchen with the following anti-inflammatory foods:

• Fish, such as salmon, tuna, mackerel, and sardines
• Leafy, green vegetables
• Tomatoes
• Nuts, such as walnuts and almonds
• Fruit, such as cherries, strawberries, and other berries
• Whole grains
• Extra-virgin olive oil

Turmeric may reduce inflammation as well. A review published in 2023 found that supplementation with turmeric and curcumin could help improve inflammatory and/or oxidative status. Another review published in 2023 also found that supplementation with curcumin, which is found in turmeric, helped with inflammatory and regenerative response in people experiencing tendinopathies.

Although apple cider vinegar won't help with tendinitis, according to Harvard Health Publishing, coffee might work. You can now enjoy your morning cup of joe knowing that it's full of polyphenols and anti-inflammatory compounds. Plus, as most people would agree, coffee is much tastier than apple cider vinegar.