Using diet to treat sports injuries

Apart from treating your injury with physical measures such as rest, and by using appropriate homeopathic remedies, you can also support your healing with nutrition.  Your body will need suitable nutrients to rebuild muscle and bone, repair damaged tissues and get you ready for action again.

Vitamin C

Crucial for healing as it is needed to repair tissues throughout the body.  Vitamin C aids in producing collagen which helps build tendons, ligaments, cartilage and blood vessels.  A vitamin C supplement can be taken – up to 1000mg a day is considered safe – particularly after surgery since Vitamin C falls drastically then. Vitamin C also increases wound strength (making wounds less likely to pull open again).

What is it found in? Oranges, orange juice, green peppers, strawberries, broccoli, potatoes, squash and tomatoes

Calcium and Vitamin D

Calcium is the most abundant mineral in the body, and Vitamin D helps your body absorb it.  Calcium is needed for muscle contraction, hormone secretion and supports strong bones and teeth.  If you have a fracture then calcium can help support bone remodelling and also strengthen your bones.  Vitamin D is made by the body when your skin is exposed to sunlight.

What is it found in? Sardines, cheese, milk, tofu, salmon, spinach and kale.

Protein

Protein is essential for maintaining health and repairing your body.  Without enough protein, your body can lose muscle mass and your immune system is lowered.

What is it found in? meat, fish, nuts, grains and fruit and vegetables.

Anti-inflammatory foods

When your body is recovering from an injury, eating anti-inflammatory foods can help minimize inflammation and promote healing.

What are they found in? Lots of fruit and vegetables which contain fibre, natural anti-inflammatory compounds and anti-oxidants to protect cells from damage during the healing process.  Omega-3 rich foods such as mackerel, tuna, nuts and seeds help minimize inflammation since Omega-3 fatty acids are naturally anti-inflammatory.  Avoid or minimize sugar, refined carbohydrates (white bread, processed foods etc) and foods with trans fats (like biscuits and cakes) since these increase inflammation.

Iron

Iron rich foods are needed when you are active, since iron bound to your red blood cells transports oxygen around your body.  Low levels of iron increase fatigue and exhausted muscles are less able to stabilize and support joints such as knees and ankles.  This in turn can make you more prone to injury.

What is it found in? Meat, poultry, fish, eggs, fortified cereals.  It is best to eat iron-rich foods rather than take a supplement as an excess of iron can block the absorption of zinc.  Try to eat iron rich foods with those containing vitamin C as this enhances iron uptake.