Pairs
Although nutrition as a whole should be balanced with a healthy proportion of proteins, carbs, etc., the information below provides insights into what foods are particularly beneficial during a specific injury, along with practical exercises.
1. Ankle Sprain
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Foods: Anti-inflammatory foods — fatty fish (such as salmon or sardines), turmeric, ginger, berries, leafy greens, etc.
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Exercises: Towel scrunches with your feet, resistance band eversion/inversion, single-leg balance drills.
2. Stress Fracture (e.g., shin or foot)
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Foods: Calcium-rich foods (yogurt, cheese, fortified plant milks), vitamin D (eggs, salmon, fortified cereals, etc), protein for tissue repair.
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Exercises: Once healed, non-impact cross-training (such as swimming or cycling), calf raises, tibialis raises, and controlled plyometric progressions.
3. Tendonitis (e.g., Achilles or elbow)
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Foods: Omega-3-rich foods (such as flaxseeds, chia seeds, or walnuts), vitamin C for collagen synthesis (oranges, kiwi, bell peppers), gelatin + vitamin C combo, etc.
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Exercises: Eccentric loading — heel drops for Achilles, wrist extensor eccentric curls for tennis elbow.
4. Knee Ligament Sprain (e.g., MCL)
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Foods: Collagen-supportive foods such as bone broth, citrus fruits, lean meats or anti-inflammatory sources such as olive oil and dark leafy greens.
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Exercises: Quadriceps and hamstring strengthening exercises such as wall sits, glute bridges, step-ups, and balance drills.