Nutritionally Resources

Uncover the secrets to recover from your injuries. Here are the best foods to eat and exercises to do for certain injuries from my experience. However, you should consult with a doctor or professional to find proper foods and exercises that fit your circumstances.

Muscle Strains, Tears, and Ligament Sprains

Muscle strains or tears occur when muscle fibers are overstretched or torn due to sudden movements, overuse, lifting heavy objects, or poor flexibility. Muscle strains can affect the hamstring, the lower back, the calves, the shoulders, or other body parts.

A ligament sprain occurs when a ligament (the tough tissue that connects bone to bone) is stretched or torn. Ligaments stabilize joints by holding bones together. Ligaments can get injured when a joint is stretched beyond its normal range of motion.

Foods to Eat for Effective Recovery:

Healing from a muscle strain? Support your recovery with foods that fight inflammation and speed up repair:

⭐️ Omega-3 Fatty Acids
Found in salmon, tuna, chia seeds, and walnuts. Omega-3 fatty acids reduce soreness, ease inflammation, and boost muscle repair.

Omega-3 fatty acids provide fluidity to the cell membrane, reduce muscle soreness, and influence protein synthesis, supporting muscle repair and a faster recovery.

☀️ Vitamin D
Found in salmon, egg yolks, and mushrooms. Vitamin D calms inflammation by balancing the body’s immune response.

Vitamin D decreases inflammation in the body by aiding in the inhibition of pro-inflammatory response. This is because vitamin D suppresses the production of pro-inflammatory cytokines while increasing production of anti-inflammatory cytokines. Cytokines regulate the growth/activity of cells in the body.

🍊 Vitamin C
Oranges, berries, kiwi, and broccoli are rich in Vitamin C.

Vitamin C is a powerful antioxidant that fights free radicals and helps tissues heal faster. Free radicals increase oxidative stress, which causes inflammation.

💪 Vitamin B Complex
Found in meats, dairy, legumes, and whole grains. B vitamins reduce joint inflammation and support joint mobility.

Vitamin B reduces the activity of pro-inflammatory mediators such as cytokines that promote cell growth leading to inflammation.

How to Treat Muscle Sprains

🧊 Start with R.I.C.E.
Rest, ice, compression, and elevation is the best way to reduce swelling and pain during the first 48 hours. Avoid stretching, heat, massage, or strengthening early on, as this can worsen the injury or increase bleeding.

🧘 Ease Into Movement
Once swelling goes down, begin gentle stretches and light exercises. Slowly progress to dynamic movements to rebuild strength and stability.

⚖️ Train Around the Injury
Stay active by working other muscle groups — maintaining overall fitness speeds up recovery and keeps your body balanced.

Fractures or Broken Bones

A fracture is a small crack or break in a bone, ranging from a thin crack to a complete break. It is important to immediately rest to prevent further damage. A more common type of fracture is a stress fracture, which is caused by repetitive motion and overuse. Additionally, bone injuries include tennis/golfer's elbow, runner's knee, and shin splints, which are all microfractures that can be prevented with the use of the following nutrients.

Foods:

💪 Calcium
The foundation of bone repair. Calcium helps form the callus that bridges the fracture. Without sufficient calcium intake, your body pulls calcium from nearby bones, which will weaken such other bones.
Sources: Milk, yogurt, cheese, leafy greens, etc.

☀️ Vitamin D
Essential for calcium absorption and bone remodeling. A vitamin D deficiency slows healing dramatically.
Sources: Salmon, tuna, mackerel, egg yolks, etc.

🍊 Vitamin C
Supports collagen production, the framework for new bone growth, and boosts immunity during healing.
Sources: Oranges, strawberries, broccoli, bell peppers, etc.

🥩 Protein
Vital for tissue repair, immune defense, and collagen formation. Low protein = slower healing.
Sources: Eggs, meat, poultry, tofu, beans, dairy, etc.

🌿 Magnesium
Activates vitamin D and supports new bone formation and muscle recovery.
Sources: Spinach, potatoes, beans, nuts, etc.

🦪 Zinc
Promotes tissue growth, collagen synthesis, and immune strength.
Sources: Oysters, meat, seeds, whole grains, etc.

🥑 Healthy Fats
Help absorb fat-soluble vitamins and reduce inflammation while supporting hormone balance and strong bones.
Sources: Avocados, nuts, eggs, chia seeds, etc.

Recovery for Broken or Fractured Bones

🩺 See a Specialist First
Always consult an orthopedist or medical professional right after injury. Early diagnosis ensures the right treatment path. One of my biggest mistakes was neglecting this process, believing that my injuries would heal on their own without the professional diagnosis.

🛌 Rest the Injury, Train the Rest
Keep the injured area still, but stay active by maintaining strength in other parts of your body to support overall stability.

🏋️ Ease Back In Slowly
Use light resistance or bodyweight exercises to gradually re-engage muscles around the injury. Once an x-ray confirms healing, begin adding impact to rebuild bone strength.

The following are the types of fractures people can get.

$Lower back fracture$

Below is an X-ray of the stress fracture I had in my lower back.

Lower Back Pain

Lower back pain is discomfort/stiffness around the lumbar spine below the ribcage and above the legs. This type of pain is very common and can range from a dull aching sensation to a sharp throbbing sensation. Lower back pain can occur when lifting something heavy, sudden movements, poor posture, or overuse. There are many different types of lower back pain, such as a muscle strain in that area, herniated/bulging discs, or sciatica.

Nutrition That Supports Lower Back Health

What you eat plays a powerful role in reducing lower back pain and building a stronger, more stable spine. Here's what your body needs:

☀️ Vitamin D
Helps absorb calcium, strengthens bones, and reduces inflammation.
Sources: Salmon, sardines, egg yolks, meat, mushrooms, etc.

🌿 Magnesium
Relaxes muscles, eases cramps, supports nerves, and reduces soreness.
Sources: Spinach, nuts, seeds, etc.

🟠 Turmeric
A natural anti-inflammatory that reduces post-exercise soreness and joint pain.

🦴 Calcium
Strengthens bones and spinal structure, especially when paired with vitamin D.
Sources: Milk, cheese, yogurt, etc.

🦪 Zinc
Aids muscle repair and supports hormone production for strength and stability.
Sources: Oysters, beef, chicken, nuts, seeds, etc.

Exercises for Prevention:

Pelvic Tilts
How: Lie on your back, knees bent and feet flat. Flatten your lower back against the floor by tightening your abs and slightly tilting your pelvis.
Why: Strengthens deep core muscles and improves spinal mobility.
Reps: 10–15, hold 5 seconds

Bird Dog
How: On hands and knees, extend opposite arm and leg. Keep back straight and core engaged.
Why: Builds core stability and strengthens the lower back.
Reps: 8–12 per side, hold 5–10 seconds

Glute Bridges
How: Lie on your back, knees bent and feet flat. Lift hips until shoulders, hips, and knees form a line.
Why: Activates glutes and stabilizes the pelvis, taking pressure off the lower back.
Reps: 10–15, hold for 3–5 seconds

Child’s Pose (Yoga Stretch)
How: Kneel and sit back on your heels, stretch arms forward and lower your chest.
Why: Relieves tension in the spine and hips.
Hold: 30–60 seconds

Avoid: (Unless Advised by a Professional)
Toe touches
Sit-ups/crunches
Leg lifts (lying on back)
Heavy lifting with poor form

Muscle Cramping

Muscle cramps are sudden, involuntary contractions or spasms in one or more muscles, often painful and brief but intense. They commonly affect the calves, thighs, or feet and can happen during or after exercise, or even while resting. Muscle cramps occur due to dehydration, overuse, poor blood circulation, tight muscles, improper warm up, etc. Almost all athletes experienced muscle cramps, but here is how I prevented them.

This is an extreme example of a cramp in the calf. This type of cramping is common among athletes but many people can avoid this pain through proper nutrition.

Food is very important when it comes to mitigating cramps. Food provides the nutrients and electrolytes your muscles need to contract/relax. Food is directly related to muscle cramps. Without the key nutrients and proper hydration, your muscles can misfire and cramp up.

Cramp-Free & Strong: Nutrients That Support Muscle Function

🍌 Potassium
Helps transmit nerve signals and regulate muscle contraction, working with sodium to maintain a balance of fluids inside and outside of muscle mass. The miscommunication of nerve signals can lead to cramping, but potassium helps realign the communication pathway.
Sources: Bananas, oranges, sweet potatoes, spinach, avocados, coconut water, etc.

🧂 Sodium
Key for fluid balance, blood pressure, and nerve transmission via the sodium-potassium pump.
Note: Athletes lose sodium through sweat — replenish accordingly.

🌿 Magnesium
Relaxes muscles, regulates calcium, supports nerves, and aids energy production. Low magnesium levels cause muscles to contract/stay tight.
Sources: Pumpkin seeds, almonds, black beans, dark chocolate, leafy greens, whole grains, etc.

🦴 Calcium
Triggers muscle contractions and helps coordinate relaxation. Deficiency can disrupt that balance.
Sources: Milk, cheese, yogurt, tofu, sardines, broccoli, etc.

💧 Water
Your #1 defense against cramps. Proper hydration keeps electrolytes balanced and ensures muscle oxygenation.
Fact: Muscles are nearly 79% water according to the Water Science School — don't skip your fluids!

Tendonitis

Tendonitis is the inflammation or irritation of a tendon, which is the thick cord that connects muscle to bone. It often develops from repetitive motion, overuse, or sudden injury, especially in joints that move frequently.

🔍 Common Types of Tendonitis:

Tennis Elbow (Lateral Epicondylitis) – outside of the elbow
Golfer’s Elbow (Medial Epicondylitis) – inside of the elbow
Patellar Tendonitis – front of the knee ("jumper's knee")
Achilles Tendonitis – back of the ankle
Wrist Tendonitis – common in typists, gamers, or weightlifters

Nutrients that Fight Inflammation
Tendonitis is caused by inflamed tendons. Anti-inflammatory foods can calm this response, reducing pain and swelling.

⭐️ Omega-3 Fatty Acids (anti-inflammatory)

Found in: Salmon, sardines, walnuts, flaxseeds, chia seeds, etc.

Benefit: Reduces joint and tendon inflammation.

🧃 Turmeric (Curcumin)

Powerful natural anti-inflammatory.

Add to: Smoothies, teas, or take as supplements.

🫐 Berries, Leafy Greens, and Colorful Vegetables.

Rich in antioxidants (like vitamin C and polyphenols).

Help combat oxidative stress that worsens tendon damage.

Nutrients that Promote Collagen and Tissue Repair
Tendons are made of collagen, and you need the right nutrients to build and maintain them.

🍊 Vitamin C

Found in: Oranges, strawberries, bell peppers, kiwi, etc.

Helps produce collagen and repairs tissue.

Vitamin C is an antioxidant that reduces tendon breakdown.

💪 Protein

Found in: Chicken, fish, tofu, eggs, legumes, etc.

Supplies amino acids for tendon repair and regeneration.

🥜 Zinc

Found in: Shellfish, beef, seeds, nuts, etc.

Helps with tissue healing and reduces inflammation.

🦴 Gelatin or Collagen Peptides (Supplements)

Shown to support tendon structure and recovery in some studies.

Nutrients that Help Maintain Strong Tendons & Prevents Future Injury
Long-term tendon health requires consistent intake of key minerals.

🥚 Calcium + Vitamin D

Found in: Dairy, eggs, mushrooms, fortified foods, etc.

Calcium and Vitamin D help maintain strong bones and support tendon attachment points.

🧠 Magnesium

Found in: Spinach, almonds, pumpkin seeds, etc.

Helps relax muscles, support nerve function, and reduce cramping or `spasms that strain tendons.

🚫 Foods to Avoid (They Worsen Inflammation)
- Processed foods (chips, packaged snacks)

- Sugary drinks and sweets

- Fried foods

- Refined carbs (white bread, pasta)

- Excess alcohol

🛠️ Treatment & Recovery Tips

R.I.C.E.: Rest, Ice, Compression, Elevation
Anti-inflammatory medications (NSAIDs like ibuprofen)
Physical therapy: stretching and strengthening exercises
Activity modification: improve technique or reduce load
Bracing or support wraps for stabilization
Injections or surgery (for chronic, non-healing cases)