Tendon injuries require common physical treatment modalities such as ice, compression and elevation. Many people don't realize that nutrition plays a role in the recovery of tendon injuries as well, according to the Sports Injury Bulletin website. Certain foods contain anti-inflammatory properties and can reduce pain and swelling, while promoting faster recovery. A well-balanced diet can complement more common physical aspects of treatment.
Protein and Amino Acids
Protein, composed of amino acids, is responsible for growth and resynthesis of new tissue, according to the National Strength and Conditioning Association. Many athletes consume diets high in protein to boost muscle growth following training sessions. People with injuries should ensure plenty of protein in their diets as well. Lean proteins that are low in saturated fat are most effective for all-around health. Examples include chicken and fish.
Omega-3 Fatty Acids
Omega-3 fatty acids have been associated with decreased inflammatory markers in the bloodstream, increased blood-flow and decreased symptoms of stiffness or swollen tissue, according to strength and conditioning specialist Marie Spano. Omega-3 fatty acids have the added benefit of promoting heart and brain health. You can find high doses of omega-3 fatty acids in fish and fish oils.
Vitamin C
Vitamin C is associated with anti-inflammatory effects, according to nutrition author Jim Carpentier. Vitamin C is also related to decreased tissue protein breakdown and soreness following exercise and should be consumed in abundance both while injured and while healthy. Vitamin C can be found in citrus fruits, strawberries, kiwis and peppers.
Vitamin E
Vitamin E plays the same role as vitamin C, reducing inflammation of injured tissue and decreasing protein breakdown in tendons, muscles and joints according to Carpentier. High doses of vitamin E can be found in olive oil and nuts.
Caffeine
Interestingly, caffeine has been shown to reduce pain and soreness in injured athletes, according to Spano. The exact mechanism for caffeine's role in injury recovery is not yet clear, but caffeine seems to have a number of performance-enhancing effects as well. Caffeine can be found in coffee, tea, chocolate, and numerous other beans, leaves and fruit.
References
- Sports Injury Bulletin: Nutritional Sports Injury Therapies -- What You Eat Can Play a Significant Part in Preventing or Healing a Sports Injury
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle, editors; 2008
- "Strength and Conditioning Journal"; Functional Foods, Beverages and Ingredients in Athletics; Marie Spano; February 2010
- "Coach and Athletic Director"; Nutrition as a Key Player in Injury Recovery; Jim Carpentier; September 2006
Member Comments