SPRAINS, STRAINS & JOINT TRAUMA
The Healing Process – Using Whole Foods, Vitamin, Minerals and Enzymes
Healing of these injuries doesn’t occur on a distinct step by step pathway but is actually more of an overlap of all the stages at once. So, it’s actually a continuum of all the three steps required all occurring at the same time and it’s only the percentages of the three distinct steps that vary throughout the process we call healing.
The three stages are inflammation, proliferation (scar formation) and scar maturation. The stage of healing dictates the best form of treatment for a recovering athlete. The type of therapeutic environment, which includes modalities, therapeutic exercise and soft tissue mobilisation, will have a significant impact on the strength of the scar that forms and on the overall quality or strength of the healing.
Sprains, strains, and acute joint traumas all require a reduction of inflammation of the tendon or ligament so that healing can be successfully completed. If the healing process is followed correctly and the desire to return to training or competing can be cubed then you generally will get great results. On a consistent basis they can even leave the tendon or ligament stronger and outperforming how it was pre injury with even less likelihood of a subsequent injury. Patience and following the process is the key.
Wholefoods, Vitamins, Minerals and Enzymes to Speed Up Healing
The best foods to utilise are colourful fruits, fresh cruciferous vegetables which are predominately green leaf vegetables. They are widely cultivated for food e.g. Cabbage, Cauliflower, Bok Choy, Watercress, Broccoli, Brussel Sprouts. The most common cruciferous vegetables eaten by people are from a group known as Cole Crops.
The other additional step that is important to assist healing and speed up the process is to endure that you increase the intake of the Macro-Nutrient Protein to a level of 1.5 Grams per Kilogram per day during the full healing process. e.g. 70kg Male would have 105gm of Protein a day or approximately 34gm Protein for each meal at 3 meals a day.
A mixture of bioflavonoid, curcumin, ascorbates, glucosamine and chondroitin combined with a mixture of vitamins, minerals and antioxidant’s are the most effective supplements to work in synergistically with whole foods. The combination of these vitamins, minerals and enzymes when used in combination with colourful fruits and cruciferous whole foods will have an anti-inflammatory effect and speed up the rate of healing.
Curcumin has strong antioxidant and anti-inflammatory properties, and Vitamin C is involved in the synthesis of collagen, proteoglycan’s and other organic components of the intra-cellular matrix. It is also a powerful tissue antioxidant and immune system booster. By stimulating articular cartilage regeneration and slowing osteoarthritic deterioration, glucosamine and chondroitin can further speed the rate of healing following injury.
The optimum external sources for enzymes, antioxidants, bioflavonoid’s and organic sulfur are raw and living foods that are not processed, dried, cooked or preserved. Cooked food is virtually absent of enzymes and may reduce the presence of antioxidants, bioflavonoid’s and sulfurs. Athletes should take enzymes 30 minutes before meals, because they are catalysts for most biological and chemical reactions in the body.
Anti-Inflammatory Foods
The following foods have excellent anti-inflammatory properties that will aid your body to heal faster:
Dark, leafy greens: All leafy greens like spinach and kale are packed with bio-flavonoid’s.
Pineapple: Contains the enzyme bromelain, which assists treating muscle injuries like sprains and strains.
Onions: Onions, garlic, leeks and chives all have excellent anti-inflammatory benefits.
Walnuts: Loaded with anti-inflammatory EFA omega 3 fatty acids walnuts aid with inflammation reduction.
Turmeric: Contains curcumin.which improves chronic pain by suppressing inflammatory chemicals in the body
Flaxseed: Packed with the EFA omega 3 flaxseed’sfatty acids help reduce inflammation. Available in an oil state or as seeds which you simply grind to release the oils.
Carrots: Rich in carotenoids that help protect cells from free radicals, boost immunity, and help regulate inflammation. Other carotenoid-rich foods include apricots, tomatoes, sweet potatoes, squash, and pumpkin.
Cinnamon: Cinical Studies and Research have shown that cinnamon not only reduces inflammation but also fights bacteria, assists with blood sugar control and enhances brain function.
Ginger: Contains several anti-inflammatory compounds called gingerols. Aid in relief of joint pain, prevent free radical damage and increase immunity.
Tart Cherries: Packed with antioxidants. Anti-inflammatory power-house improves inflammatory markers. Offer pain relief from gout and arthritis, reduce exercise-induced joint and muscle pain.
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Email: pbelitecoach@gmail.com
