After a sports injury or sprain, first aid is very important. Here is a summary of the method used:
- Rest the injured part as soon as it hurts to avoid further injuries.
- Apply ice to the painful area to reduce swelling and bleeding.
- Compress the area with an elastic bandage to reduce swelling and bleeding.
- Raise the affected area above the level of the heart to reduce fluid ejection from the affected area.
But that is not all you can do. In the few days following an injury, you can greatly improve recovery time by consuming nutrients that reduce inflammation and speed up recovery. Here are 4 strategies that are especially good:
1. Vitamins and minerals for recovery
Several vitamins are important for promoting recovery. Vitamin C intake is important, since vitamin C plays a major role in preventing and treating injuries. Vitamin A deficiency is associated with defective maintenance of the tendon and bursa tissue. In addition to vitamin C, vitamin A, zinc, and vitamin A are also considered. Selenium are also important, not only for their wound healing properties but also for their antioxidant effects.
Flavonoids, a group of plant pigments responsible for the colors of many fruits and flowers, are highly effective in reducing inflammation and strengthening collagen structures. Collagen is a major protein in tendons and other connective tissues. Flavonoids help maintain a healthy collagen structure by
- Reducing vessel permeability and thus reducing the flow of inflammatory mediators into areas of damage.
- Preventing free radical damage by means of their strong antioxidant properties.
- Inhibition of collagen tissue damage caused by enzymes that degrade collagen
- Inhibiting the release of inflammatory chemicals.
- Strengthening the natural cross-linking of collagen fibers to make them more robust. Pine bark or grape seed extract is a great source of flavonoids. It is recommended to take 150 to 300 mg per day.
3. Bromelain and other proteolytic enzymes
It has been reported that bromelain, a protein-digesting enzyme compound found in pineapple, has a wide range of beneficial effects, including reducing inflammation in cases of sports injuries or trauma and preventing swelling after trauma or surgery. One of the most interesting studies using bromelain to treat sports-related injuries involved 146 boxers. Take seventy-four bromelain; In 58 of them, bruising marks completely disappeared in four days. Of the 72 boxers who hadn’t taken bromelain, by the end of the 4 days, only 10 had completely recovered from their bruising, and the rest took 7 to 14 days to recover. Fascinating! It is recommended to take 200 to 500 mg twice daily between meals.
Has curcumin, a yellow pigment in turmeric, the effects of an excellent anti-inflammatory and anti-oxidant. Curcumin has been found to have the same effect as cortisone or the powerful anti-inflammatory drug, phenylbutazone, in animal studies. However, while cortisone and phenylbutazone are combined with a noticeable trait, we find that curcumin has no side effects. There is only one thing to worry about curcumin and that is absorption, but there are now many methods and products that improve curcumin absorption. Combining curcumin with soy phospholipids to produce a product called Meriva is one of these methods. Studies of a more advanced form of curcumin, thracramine, have shown a higher absorption (at least 27 times more than regular curcumin). Follow the label directions for both of these two boosters.
If you’ve had a sports injury that appears to be serious, you should definitely see a doctor. There are also several physical therapy techniques that can be very helpful in speeding up recovery and relieving pain. But you can get a jumpstart in your recovery process using these four natural strategies.