Nutrition for Acute Injury Recovery
During an acute injury your body not only needs rest, ice, compression, elevation (RICE) but may also benefit from nutrients specific to tissue healing and inflammation. These can reduce the healing process that occurs following injury, also ensuring the damaged tissue repairs in the best way possible.
Soft tissue injuries such as muscle tears, sprains and strains occur when the muscle and connective tissue is stretched with such a force that results in fibres tearing. This causes a local immune system response referred to as ‘inflammation’, leading to cells and nutrients travelling to the area in order to rebuild the tissue and causing the formation of scar tissue. If repaired well it will result in normal function and sensation in around 2-3 weeks, as scar tissue is broken down. If tissue healing is delayed or disrupted, residual scar tissue or swelling may remain making it harder to regain the strength and function there was before.
Let’s have a look at the stages of repair throughout this process, and how nutrients may assist in recovery and aid these processes.
Stage 1 Inflammation
You may experience pain, swelling, redness and heat while the body directs chemicals to the local area.
Omega 3 Fatty Acids: The inflammation process is a natural cycle that happens after any intense exercise, but with injury may result in the signs mentioned above. Nutritional alternatives to anti-inflammatory medications are Omega 3 fatty acids from oily fish, avocados, nuts and seeds. These foods ensure the inflammation cycle completes and reduces the need for it to repeat and become a chronic problem.
Herbs: Curcumin, the active constituent in Turmeric is extensively researched as being highly effective in reducing inflammation. Therapeutic doses may be of benefit if you require an alternative to medications for longer term treatment.
Avoid: Pro-inflammatory foods such as processed foods high in saturated and trans-fats like takeaways, baked goods and refined cooking oils.
Stage 2 Proliferation
Debris is removed and new blood supply and temporary tissue matrix is laid down.
Stage 3 Re-Modelling
Stronger tissue forms to replace the temporary scar tissue.
During Stages 2 and 3– There is a need for energy as your metabolism will increase even if you are sedentary during recovery. Be sure to include the following nutrients in and around all main meals.
Water: Blood circulating to the area will carry vital nutrients so it’s important to make sure you are well hydrated and blood is not thick. This makes it easier to transfer nutrients from the fine capillaries into the local tissue.
Protein: Muscle tissue requires amino acids found in protein such as beef, chicken, fish, eggs and combined plant proteins such as beans and legumes. Much like after a heavy weight session your muscles have torn, and therefore require these nutrients within the time shortly after the injury.
Micronutrients: Vitamins C and E and the minerals Iron, Calcium and Zinc are important in wound healing. Sources such as a rainbow of coloured raw vegetables, fruit, nuts, seeds and a little dairy will maintain the metabolic processes needed for rebuilding connective tissue, tendons, ligaments and bone.
Carbohydrates: You will still need carbohydrates for energy but fewer if training less due to your injury. Choose wholegrain carbs such as oats, brown rice and quinoa. These will leave you feeling fuller with the extra fibre and help reduce excess calorie intake while exercising less.
Injuries are caused in many ways. The nutrients above can also be used as a preventative measure to ensure your muscles, connective tissue and bones are staying strong or supple while you are active. The best way to repair an injury is to avoid getting one first. Listen to your body before, during and after your activity. Feed it the right nutrients to repair in the right way and you will make bigger gains in your training and health goals faster than before.
For individual advice consider an appointment with our nutritionist here at G4. Please contact the clinic on 0161 445 513, email admin@g4physio.co.uk or book online.
