Moreover, vitamin C has antioxidant and anti-inflammatory properties, which may help speed up your recovery by preventing excessive levels of inflammation Some of the foods highest in vitamin C are citrus fruits, red and yellow bell peppers, dark leafy greens, kiwi, broccoli, berries, tomatoes, mango, and papaya.

Research is mixed on whether vitamin C supplementation can actually improve athletic performance or speed recovery, especially for those already getting enough vitamin C from their diet It may also help prevent excessive inflammation from slowing down your recovery. After an injury, the first phase of wound healing always involves some inflammation.

This inflammatory response is beneficial and needed for proper healing 9. However, if this inflammation remains too high for too long, it may slow down your recovery 9.

One way to prevent excess inflammation from delaying your recovery is to eat enough omega-3 fats. These fats, which are found in foods such as fish, algae, walnuts, flaxseed, and chia seeds, are known to have anti-inflammatory properties 23 , You can also prevent excess or prolonged inflammation by limiting your consumption of omega-6 fats, which are commonly found in corn, canola, cottonseed, soy, and sunflower oils.

Consuming too many omega-6 fats may promote inflammation, especially if your intake of omega-3 fats is low 25 , In addition, some studies report that omega-3 supplements may help increase the creation of muscle protein, reduce the loss of muscle during immobilization, and promote recovery from concussions 27 , 28 , 29 , Therefore, it may be best to increase your omega-3 intake through foods rather than supplements Foods rich in omega-3 fats may help speed up your recovery by helping to prevent excessive or prolonged inflammation.

Limiting your intake of omega-6 fats can also be helpful. Zinc is a component of many enzymes and proteins, including those needed for wound healing, tissue repair, and growth In fact, studies show that not getting enough zinc from your diet can delay wound healing Therefore, consuming zinc-rich foods such as meat, fish, shellfish, pulses, seeds, nuts, and whole grains may help you recover more effectively from an injury.

Some people may be tempted to simply take zinc supplements to ensure they meet their recommendations. But zinc competes with copper for absorption, so receiving high doses of zinc from supplements may increase the likelihood of copper deficiency However, getting enough from your diet is important.

Regularly consuming zinc-rich foods can help speed up wound healing and tissue repair and growth. Calcium is an important component of bones and teeth. Calcium-rich foods include dairy products, leafy greens, sardines, broccoli, okra, almonds, seaweed, and calcium-fortified tofu and plant milks.

Vitamin D serves an equally important function because it helps your body absorb the calcium found in the foods you eat. Together with calcium, it plays an instrumental role in recovery from a bone injury 37 , Also, getting enough vitamin D may increase the chances of a good recovery after surgery.

For instance, studies have found that good vitamin D status can enhance strength recovery following an anterior cruciate ligament ACL surgery 39 , 40 , Few foods naturally contain vitamin D, but your body can make vitamin D from exposure to the sun.

Those who live in northern climates or spend a limited amount of time outdoors may require supplements to get enough vitamin D 42 , Eating enough calcium-rich foods is necessary for proper recovery from fractures. Getting enough vitamin D can also help.

Creatine is a substance naturally found in meat, poultry, and fish. It helps your body produce energy during heavy lifting or high intensity exercise. The human body can also produce about 1 gram of it per day Creatine has become a popular supplement commonly used to increase muscle mass and improve performance in various sports 44 , Interestingly, it may also help you recover from an injury One older study reported that creatine supplements enhanced the gain of muscle mass and strength lost during a 2-week immobilization period more than a placebo Another study found that individuals supplementing with creatine lost less muscle in their upper body during a weeklong period of immobilization than those given a placebo.

However, not all studies have found these results 47 , 48 , 49 , In both studies that showed positive results, participants took the creatine supplement in four doses of 5 grams each day. However, no studies to date have found any serious side effects. Creatine remains one of the most-studied, safest supplements around, so it may be worth trying Creatine may enhance your recovery by reducing the amount of muscle you lose immediately after your injury.

It may also help you regain muscle more quickly once you go back to training. Glucosamine is a natural substance found in the fluid that surrounds your joints. Your body naturally produces glucosamine, but you can also increase your levels through supplements.

Supplements are generally made from either shellfish shells or fermented corn. Research in people with arthritis suggests that glucosamine may be useful in decreasing joint pain 51 , Also, studies in people without arthritis or other joint conditions show that supplementing with milligrams to 3 grams of glucosamine per day may help reduce joint deterioration 53 , 54 , 55 , Based on these findings, some people take glucosamine supplements to help reduce pain after joint and bone injuries.

However, more research is needed before strong conclusions can be made. Glucosamine supplements may pose a risk to people who are allergic or sensitive to shellfish, those who have asthma, and those taking diabetes medications or warfarin.

If you fall into any of these categories, talk with your doctor before trying glucosamine In addition to getting enough calcium and vitamin D, good intakes of the following nutrients may contribute to a speedier recovery from bone fractures:.

Those recovering from bone fractures should consume foods rich in these nutrients daily, if possible. The nutrients described above are necessary for the health of your bones.

Therefore, getting enough of them may help you recover from a fracture more quickly. While not all of them are under your influence, you likely have some control over the nutrients you provide your body. Therefore, regularly consuming the foods and supplements mentioned in this article is one way you can speed up your recovery.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Your intercostal muscles lie between your ribs.

A strain in this area can cause pain and difficulty breathing. Here's how to treat it. A sprained toe refers to a toe with a torn ligament. Learn more about the symptoms of a broken or sprained toe. The first step to finding…. An abdominal strain is sometimes referred to as a pulled muscle.

Massaging your ankle after a sprain may help reduce pain and swelling, but you also want to be careful. We look at what splints are available to effectively stabilize fingers for a number of concerns and needs. Use this list to select a high quality, effective wrist brace that matches your needs.

The amount of time it takes for an ankle sprain to heal depends on the severity of the injury. In some scenarios, bone fractures can sideline athletes for a whole season, which puts a lot of focus on the recovery process.

If you are looking for the best nutrition for injury recovery, then milk, cheese, and vegetables that contain a lot of calcium should be close to the top of the list. Iron is an essential mineral that helps your body produce red blood cells and collagen, which in turn aids bone regeneration.

Magnesium promotes healthy nerve and muscle function, blood pressure, and bone production. Finally, potassium regulates muscular contractions and ensures your nerves are working properly. This vitamin helps store minerals in your bones and increases the amount of calcium your blood can absorb.

From deep cuts to bad infections, injuries can come in a variety of forms. Zinc is another essential mineral that plays a key role in wound healing. At the same time, having a diet low in zinc has been linked with delayed healing and a higher chance of infection.

This type of protein plays a critical role when it comes to repairing skin and cartilage. Instead, you should focus on giving your body the nutrients it needs to create this natural compound.

Collagen is made from vitamin C, copper, zinc, and a combination of additional proteins. That said, our body slowly loses the ability to make collagen, so working with a physician is crucial to finding the best approach. Besides being painful, a bad injury can keep you out of action for a long period of time.

In addition to taking your physical therapy seriously, you should also make changes to your diet in order to accelerate your recovery as much as possible.

If you want to learn more about getting the best nutrition for injury recovery or our orthopedic services, please schedule an appointment and our team will be glad to help. September 18, How Does Food Affect Our Recovery Period?

How to Reduce Downtime with the Right Nutrition for Injury and Recovery All athletes are different, so you need to ensure that the meal plan you choose will address the specific trauma you suffered. Here are some of the foods that promote healing and can help you make a faster recovery.

Muscle and Soft-Tissue Injuries Muscle and soft tissue injuries can range from sprains to torn ligaments and ruptured tendons. High-Protein Content Any athlete researching nutrition for injury and recovery will come across protein-rich foods. Essential Fatty Acids Essential fatty acids play a key role in the regulation of inflammation.

Vitamin C and Antioxidants Vitamin C plays a huge role in your recovery as it can help keep your skin, bones, and soft tissues in good condition. Bone Fractures If the trauma is bad enough , it can result in broken bones.

Iron, Magnesium, and Potassium Iron is an essential mineral that helps your body produce red blood cells and collagen, which in turn aids bone regeneration. Other Types of Injuries From deep cuts to bad infections, injuries can come in a variety of forms.

Zinc Zinc is another essential mineral that plays a key role in wound healing.

With this in mind, daily protein intakes of 2. Essential amino acids EAA are required to maximally stimulate MPS in response to protein consumption, and so choosing dietary protein sources that are rich in EAAs is important to enhance MPS for that meal.

The branched-chain amino acid BCAA , leucine, is thought to further improve MPS and may also be beneficial during injury. Therefore consuming a high protein diet that contains foods rich in EAAs, and possible supplementation of leucine is recommended to maximise MPS and reduce losses of muscle mass and strength when immobilised through injury.

Omega-3 fatty acids offer vital anti-inflammatory and immune-boosting properties that promote healing after surgery. Excessive inflammation may require supplementation of omega-3, however, injury healing foods like salmon, mackerel, sardines and trout should not be overlooked and should be consumed regularly times per week ahead of supplementation to support wound healing.

Omega-3 also contributes to MPS and may reduce losses in muscle during physical inactivity. Omega-3 also plays a role in cognitive health, and this may benefit injuries to the head by reducing inflammation caused by a concussion or related injuries.

Creatine is well known for its use as a nutrition supplement for improving strength during resistance exercise training. There is little evidence to support creatine as a nutritional strategy in preventing muscle loss during inactivity.

However, it may prove useful in reducing impairments to training-induced adaptations in the mitochondria powerhouse in the muscle cells. Furthermore, creatine supplementation has been shown to improve gains in muscle size and strength during rehabilitation following injury, but not during immobilisation.

Supplementation is not necessary if sufficient nutrients are sourced from the diet. The main exception being vitamin D as sunlight exposure is difficult for many months of the year in the UK.

These healing foods can help you make a faster recovery, but you also need to work with a qualified orthopedic specialist to identify the best approach for your specific injury. All athletes are different, so you need to ensure that the meal plan you choose will address the specific trauma you suffered.

Although you should definitely work with a qualified physician, you can always start by learning about the properties that each ingredient has.

Muscle and soft tissue injuries can range from sprains to torn ligaments and ruptured tendons. These soft, connective tissues are made up of collagen , elastin , and other organic components.

Eating the right foods can promote the production of these natural compounds, which in turn can affect regeneration time. Any athlete researching nutrition for injury and recovery will come across protein-rich foods. Proteins are a type of nutrient that your body uses to build soft tissue, but they also help control inflammation response.

Because injured parts are usually immobilized, having a protein-rich diet can help reduce muscle loss and give you the nutrients you need to repair the damage. Essential fatty acids play a key role in the regulation of inflammation. Keep in mind that swelling is normal because it helps our body identify the area that needs to be repaired.

That said, prolonged inflammation can also slow down your recovery. In these cases, eating foods that are rich in omega-3 fatty acids can help reduce excessive swelling. At the same time, avoiding ingredients that have high omega-6 fatty acids may help lower the chances of long-term inflammation even more.

Vitamin C plays a huge role in your recovery as it can help keep your skin, bones, and soft tissues in good condition. It also has antioxidant properties, which can reduce the negative effects that free radicals and other pollutants have on your body.

Finally, vitamin C also shows anti-inflammatory properties, making it an ideal booster for patients recovering from a bad trauma. If the trauma is bad enough , it can result in broken bones. Next time you eat, think about how your body will use it as fuel and its impact on you.

Keeping this in mind will help you make healthier choices, and it will help you to recover from illness or injury as quickly as possible. With the proper diet and recovery plan, you can get back to your life and reclaim your health.

In addition to diet, you can benefit from physical therapy to help you regain movement and combat muscle loss. To learn more or make an appointment, give us a call to find a location near you. Schedule an appointment with one of our expert physical therapists today. Facebook Twitter LinkedIn Email.

By Michelle Bogert, PT, DPT Paradise Valley Location Many people think about injury recovery and immediately imagine physical therapy sessions and rehabilitation routines. Best Foods and Nutrients for Injury Recovery Plenty of different foods can help you recover from an injury, and these are some of the most beneficial.

Anti-Inflammatory Foods When you are injured, it will trigger several responses, including an overall inflammation of the body. Some great foods to choose for this purpose include: Strawberries, blueberries, blackberries, and raspberries Fatty fish such as salmon, sardines, or anchovies Broccoli Avocados Mushrooms Peppers Grapes In addition to these foods, you can enjoy drinks such as green tea and cook with extra virgin olive oil for an additional dose of anti-inflammatory power.

Lean Protein-Rich Foods for Injury Recovery Protein contains essential amino acids that are important to preventing muscle atrophy and sustaining your energy levels. Some other great smoothie ingredients for injury recovery include: Greek yogurt Berries Turmeric powder Fresh fruits Vegetables Mix in as many healthy ingredients as possible for a meal replacement to help you recover.

Should I eat organic produce? What happens when you eat a refined carb like sugar? How Nutrition Impacts Injury Recovery Nutrition and injury recovery go hand in hand. Don't live with pain.

February 8, Why Athletes Need Sports Physical Therapy.

Although eating salmon is likely safe, you should talk to your healthcare provider before taking fish oil supplements before or after surgery. For instance, berries provide ample vitamin C, which promotes wound healing by stimulating the production of collagen — the most abundant protein in your body They also pack antioxidants like anthocyanins, which are plant pigments that give berries their vibrant color, in addition to providing anti-inflammatory, antiviral, and immune-supporting effects 14 , 15 , 16 , Nuts and seeds like almonds, pecans, walnuts, sunflower seeds, and hemp seeds are a great choice for fueling your body during the recovery process.

These foods provide plant-based protein, healthy fats, and vitamins and minerals that support healing. For example, nuts and seeds are a good source of zinc, vitamin E, manganese, and magnesium.

Vitamin E acts as an antioxidant in your body, protecting against cellular damage. Some studies note that healthy vitamin E levels may improve the function of protective immune cells, such as natural killer cells NK cells , which help fight infection and disease 19 , 20 , Specific amino acids, which are the building blocks of protein, play important roles in wound healing and immune function.

Poultry, including chicken and turkey , pack glutamine and arginine, two amino acids that may aid recovery and healing Glutamine provides cellular protection during times of stress, such as illness and injury, while arginine assists collagen production and wound healing Organ meats are some of the most nutritious foods you can eat.

They boast many immune-supportive nutrients, including vitamin A, iron, zinc, B vitamins, and copper, which is needed for the production of connective tissue and collagen 24 , Vitamin A, which is essential for proper immune cell response, helps inhibit inflammatory cells and is critical for skin health and wound healing Additionally, organ meats are an excellent source of protein, which is necessary for recovery after surgery and illness.

Cruciferous vegetables like cauliflower, broccoli, Brussels sprouts, and kale are well known for their impressive health benefits. They may support recovery thanks to their wide variety of vitamins, minerals, and antioxidants.

Cruciferous veggies contain glucosinolates, which are compounds that your body converts into isothiocyanates. Isothiocyanates have been shown to promote immune health by suppressing inflammation, activating immune defenses, and inducing death in infected cells Plus, these veggies pack an array of nutrients that your body craves during recovery, such as vitamin C and B vitamins Shellfish like oysters, mussels, and clams are loaded with nutrients — especially zinc — that may promote recovery.

Zinc is crucial for healthy immune function. This mineral may also help speed recovery and promote wound healing, making shellfish great for recuperating from surgery 29 , 30 , Eating healthy high carb foods , such as sweet potatoes, is important for recovery.

Carbs not only provide the energy your cells require for healing but also enzymes like hexokinase and citrate synthase, which aid wound repair In fact, inadequate carb intake may impair wound healing and delay recovery Sweet potatoes are nutritious carb sources that are packed with anti-inflammatory plant compounds, vitamins, and minerals — including vitamin C, carotenoids, and manganese — that may optimize immune response and help your body recover In addition to following a healthy diet full of nutrient-dense foods, other lifestyle modifications may support healing.

Rest is essential when recovering from an illness, injury, or surgery. In fact, lack of sleep may harm immune function and delay recovery 36 , Hydration is also important for every aspect of healing and recovery, especially proper wound care.

Plus, illnesses that involve fever and diarrhea may increase your hydration needs 38 , Additionally, you should steer clear of cigarettes and alcohol when recuperating from illness or injury.

Smoking and drinking can delay recovery, impair wound healing, and suppress your immune system 40 , 41 , 42 , Deficiencies in zinc and vitamins B12 and A may likewise hamper recovery. When recovering from illness or surgery, you should fuel your body with foods that are high in nutrients and compounds that promote healing.

Salmon , nuts, cruciferous veggies, and several other foods may help optimize recovery. Getting plenty of rest, staying hydrated, and avoiding smoking and alcohol promote optimal healing as well.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. When it comes to sports, injuries are an unfortunate part of the game.

Here are 14 foods and supplements to help you recover from an injury more…. It is very important to build strong and dense bones. Muscle and soft tissue injuries can range from sprains to torn ligaments and ruptured tendons.

These soft, connective tissues are made up of collagen , elastin , and other organic components. Eating the right foods can promote the production of these natural compounds, which in turn can affect regeneration time. Any athlete researching nutrition for injury and recovery will come across protein-rich foods.

Proteins are a type of nutrient that your body uses to build soft tissue, but they also help control inflammation response. Because injured parts are usually immobilized, having a protein-rich diet can help reduce muscle loss and give you the nutrients you need to repair the damage.

Essential fatty acids play a key role in the regulation of inflammation. Keep in mind that swelling is normal because it helps our body identify the area that needs to be repaired. That said, prolonged inflammation can also slow down your recovery.

In these cases, eating foods that are rich in omega-3 fatty acids can help reduce excessive swelling. At the same time, avoiding ingredients that have high omega-6 fatty acids may help lower the chances of long-term inflammation even more.

Vitamin C plays a huge role in your recovery as it can help keep your skin, bones, and soft tissues in good condition. It also has antioxidant properties, which can reduce the negative effects that free radicals and other pollutants have on your body.

Finally, vitamin C also shows anti-inflammatory properties, making it an ideal booster for patients recovering from a bad trauma. If the trauma is bad enough , it can result in broken bones. Depending on the part of the body and the activity you practice, this can translate to weeks or months of downtime.

In some scenarios, bone fractures can sideline athletes for a whole season, which puts a lot of focus on the recovery process. If you are looking for the best nutrition for injury recovery, then milk, cheese, and vegetables that contain a lot of calcium should be close to the top of the list.

Iron is an essential mineral that helps your body produce red blood cells and collagen, which in turn aids bone regeneration. Magnesium promotes healthy nerve and muscle function, blood pressure, and bone production.

Finally, potassium regulates muscular contractions and ensures your nerves are working properly. This vitamin helps store minerals in your bones and increases the amount of calcium your blood can absorb.

From deep cuts to bad infections, injuries can come in a variety of forms. Zinc is another essential mineral that plays a key role in wound healing. At the same time, having a diet low in zinc has been linked with delayed healing and a higher chance of infection.

This type of protein plays a critical role when it comes to repairing skin and cartilage. Instead, you should focus on giving your body the nutrients it needs to create this natural compound.

Collagen is made from vitamin C, copper, zinc, and a combination of additional proteins.