Nutrition for Injuries

Here at LB Physiotherapy on Chorley New Road, Bolton, we see a growing number of patients who ask us for nutritional advice and tips on what to eat or what not to eat when injured. We hope this blog will offer you some guidance around nutrition and injuries.

Nutrition 

Whether you are an athlete or live an active lifestyle, suffering an injury is always frustrating. Many factors can influence or inhibit the recovery process and a person’s diet is one of the most important, yet is often overlooked. 

Nutrition can have an important influence on different aspects of injury. One aspect to consider is the injury itself and the healing process. The other is the phase of immobilisation or reduction in activity as a result of the injury. 

Tissue Recovery/Healing process

It is optimal that you fuel your body when injured or post-surgery. Poor nutritional intake will impede healing and recovery. In particular, research has shown that protein and energy malnutrition can significantly delay wound healing by prolonging the inflammatory phase. 

The inflammatory phase is one of the 4 phases involved in the healing process. This phase responds roughly 6-8 hours after the injury occurs, peaks between 1-3 days, and gradually resolves after a few weeks. The inflammation phase is essential and a natural part of the healing process, it is only problematic if this stage is prolonged or excessive.

Reduction of activity

A direct result of any injury is a period of reduced activity or potentially immobilisation dependent on the severity. Any period of relative inactivity or immobilisation is frustrating, especially if you are an athlete or exercise regularly, weight gain or muscle atrophy can be a big concern as it will impede on performance and have an influence on mental health. 

Within the initial phase of an injury, such as a lower limb injury, you may be relatively inactive; as a result, your exercise routine will be affected. It is common to think about reducing calorie intake to prevent any weight gain while recovering. However, while you may not be exercising 3-4 times a week, your body will need adequate nutrition for optimal repair and growth. 

Our metabolism essentially increases when injured or after a surgical procedure as a response to the healing process. With this in mind, a calorie deficit could inhibit the body’s ability to repair and accelerate the process of muscle loss. (A calorie deficit is defined as the expenditure of more energy/calories than intake.) This essentially means that your muscles will become weaker and prolong your rehabilitation. 

Before adjusting your calorie intake, consider your reduction in exercise but it is essential to remember that your body needs enough nutrients and energy for the healing phase. 

Antioxidants and Anti-inflammatory Foods

When injured the body’s short-term response is swelling, redness, and pain to a localised area, which is brought on by the immune system. This response brings healthy cells and nutrients to the affected area as it is a normal protective response to injury or infection. 

Nutrition, vitamins, and minerals have a powerful role in helping the body recover from injury. Antioxidants are molecules that help the body to prevent muscle damage and aid in the recovery process. The body has its own antioxidant defences within the body, but antioxidants can also be consumed through food. 

To provide effective protection during the inflammatory phase, the decisions you make in your diet can essentially actively inhibit or help your recovery.

All Vitamins have different roles within the body; they are important and needed to help optimise bodily functions. Foods high in Vitamins such as A, C, and E will help control oxidative stress as a result of exercise or injury. 

Foods to help reduce inflammation are known as anti-inflammatory foods. Foods such as; berries, fatty fish, and leafy greens like, spinach or kale all have properties to help reduce inflammation within the body. 

Protein is a macronutrient and is needed in larger amounts within the body. When injured it is important to think of your protein intake when preventing muscle atrophy. Protein contains amino acids, which are described as the building blocks for muscle growth and repair. Foods high in protein are typically meat products such as chicken or beef. However, protein can be found in plant-based foods such as beans, nuts, or tofu products.

It is important to note that some products that can be high in protein will be processed, these foods typically burgers, sausages, ham, etc. In addition, plant-based products can also be processed and are typically frozen; such as vegetable burgers or soy products. These foods are known as pro-inflammatory foods and contain high amounts of sugar and not a lot of nutrients. If you are eating a lot of pro-inflammatory food it can inhibit the inflammation process resulting in a prolonged recovery. Other pro-inflammatory foods will be your cakes, sweets, and sugary products, such as refined carbohydrates. 

Excessive alcohol intake should be monitored as it has been shown to exacerbate muscle loss during periods of immobilisation, impair muscle building, and contribute to inflammation. 

Check out the table below giving you some examples of Anti-inflammatory and Pro-inflammatory foods:

LB Physiotherapy is located at 13 Chorley New Road, Bolton and was founded by friends, David and Stephen. We are a Greater Manchester physio clinic that specialises in injury prevention for athletes, sports injuries and of course any aches and pains related to running. Of course, we hope that you will stay injury free but should you need any physio advice or treatment, please do not hesitate to contact us on 01204 800727.