Proper nutrition is one key to coming back strong. Giving your athlete nutrition strategies, like consuming anti-inflammatory foods, may promote quicker recovery and improve tendon and ligament health.
General diet tips that may support recovery from injury
*Copper-rich foods include:
High-quality cocoa powder (high in flavonoids)
Nuts and seeds, in general
Following a soft-tissue injury, tissues follow a similar healing timeline
Phase 1: Inflammation
Mild inflammation begins the healing process, but the goal is to limit excessive inflammation.
After injury, blood flow increases and the immune system release defense cells to the injury site.
This “clean-up crew” removes debris and sets the stage for re-building
Nutritional strategies: Consuming anti-inflamatory foods such as omega-3s, tumeric/curcumin, tart cherry juice may help reduce inflammation
Phase 2: Proliferation
During proliferation, disorganized tissue is laid down
Nutritional strategies: Consume sufficient calories to support healing and reduce the risk of nutrient deficiencies
Phase 3: Remodeling
During remodeling, type 3 collagen is converted into type 1 collagen
Collagen fibers start to organize (via crosslinking)
Nutritional strategies: Emerging research suggests that collagen supplementation may help grow stronger tendons and ligaments