Your Achilles tendon connects your calf muscle to your heel bone, and when this tendon becomes inflamed, it is a condition known as Achilles tendinitis. This condition is typically caused by overuse or activities that strain the calf muscles and tendons. Most cases of this kind of tendinitis resolve on their own with at-home treatments, but if it is severe, the tendon might tear, requiring surgery. While nutrition is not a cure for Achilles tendinitis, certain nutrients can promote healing and give your body what it needs to repair itself.
Step 1
Eat pineapples, which contain an enzyme called bromelain that has been shown to reduce inflammation. If you are on blood thinners, ask your doctor if it is safe for you to consume pineapples because bromelain can increase your risk of bleeding.
Step 2
Consume foods rich in calcium and magnesium, as these nutrients help heal connective tissues and muscles. Dairy products, almonds, soybeans, peanut butter, yogurt, potatoes and bananas are all good foods to eat while recovering from Achilles tendinitis.
Step 3
Add foods rich in vitamin C to your diet, including oranges, green and red bell peppers, broccoli, tomatoes, mangoes, leafy greens and potatoes. In addition to helping boost your immunity, vitamin C also aids in tissue repair and helps the body make collagen, a protein used to make tendons and ligaments.
Step 4
Eat fatty fish such as mackerel, sardines, herring or salmon, which contain omega-3 fatty acids to help alleviate inflammation. Foods rich in vitamin E might also help reduce inflammation. Good dietary sources of vitamin E include almonds, sunflower seeds, hazelnuts, broccoli, peanut butter, tomatoes and spinach.
Tips and Warnings
- Icing your Achilles tendon and rest can help facilitate Achilles tendon healing. Sometimes your doctor will recommend immobilizing your ankle for a short time. Once your doctor says it is safe to do so, you might want to start physical therapy to rebuild your Achilles tendon strength.
- Do not try to treat Achilles tendinitis yourself without first seeing your doctor. Nutrition is not meant to be a substitute for treatment; it is meant to supplement your doctor's instructions.
References
- University of Maryland Medical Center: Tendinitis
- National Institutes of Health Office of Dietary Supplements: Magnesium
- University of Maryland Medical Center: Vitamin C
- University of Maryland Medical Center: Omega-3 Fatty Acids
- Office of Dietary Supplements: Vitamin E
- MayoClinic.com: Achilles Tendinitis
