Disclaimer! Anytime you are dealing with injury, it’s very complex and case-specific. This information is specific to chronic injuries. Although some of this will apply to acute injuries, acute injuries have different nutritional guidelines. This is to give you some ideas to explore further, but discuss your nutrition needs for injury and rehabilitation with a Registered Dietician or a health or medical professional qualified in nutrition (and don’t assume a Doctor knows much about nutrition).

…..

Goal

To manage and control inflammation, not stop inflammation, because inflammation is necessary for repair.

Key Terms

Chronic injury is anything lasting longer than 3-6 months.

Injury includes pain, swelling (edema), redness and heat.

…..

Think of inflammation as the cleanup and repair crew inside your body. They are attempting to remove debris and bring in new supplies for rebuilding.

Sometimes, they order more supplies than you need.

Here are some ways that nutrition will help control the inflammation process and keep it from getting out of control.

THE EASY STUFF

  • Pineapple
  • Dark Berries (Blueberries, Grapes)
  • Raw Cocoa
  • Green Tea

FATS

Diets high in monounsaturated fats and omega-3 work as anti-inflammatories: 

  • Avocados
  • Nuts and Seeds
  • Algae Oil
  • Olive Oil
  • Flax Oil or Ground Flax
  • Fish (Salmon, Mackerel, Sardines)
  • Fish Oil

CARBS

Eat unprocessed or minimal processed carbohydrates to avoid triggering more inflammation:

  • Vegetables (always a great idea)
  • Whole Oats
  • Whole Grain Rice
  • Quinoa
  • Sprouted Grain Bread

PROTEINS

For repair:

  • Minimally process meats
  • Fish (Salmon, Mackerel, Sardines)
  • Legumes
  • Eggs
  • Plant-Based Proteins
  • Protein Supplements

HERBS & SPICES

  • Garlic (check!)
  • Turmeric
  • Curry Powder
  • Bromelain (from Pineapple)
  • Boswellia

…..

Need specific guidelines? Contact me for Nutrition Coaching.

Ready to get in the best shape of your life?

Get personalized training and nutrition coaching including workouts, videos, lessons, and training from a certified coach. Covers strength, athletic performance, nutrition, conditioning, mobility, injury prevention, and more. Workouts are designed by schedule, fitness level, goal, and equipment. Learn More