Muscle Injuries

DIET TIPS TO IMPROVE MUSCLE HEALING

• Ensure adequate hydration to accelerate the healing process
• Eat foods which contain the mineral Magnesium such as almonds, brewers yeast, cashews, cocoa, mineral water, molasses, green leafy vegetables, parsnips, soyabeans and wholegrain cereals
• Reduce acidic foods which contribute to arachadonic acid, inflammation and acidity such as tea, coffee, alcohol, carbonated soft drinks, sugar, dairy and wheat
• Ensure that you are eating adequate protein as the Branch Chain Amino Acids (BCAA’s) contained in protein sources are needed as building blocks to restore and regenerate muscles after damage has occurred
• Increase alkalising foods to promote healing and alkalise such as water, lemon juice, rice, sprouts, fish, nuts and seeds, green barley powder, miso soup and vegetable juices

LIFESTYLE FACTORS TO IMPROVE MUSCLE HEALING

• Take a warm Epsom salt bath every second day. Use about ½ cup of Epsom salts in your bathwater as these salts are high in minerals, especially Magnesium to help the muscles and nerves around the site of trauma to relax and thereby promote healing to the area
• Applying the first aid RICE treatment – rest, ice, compression and elevation is a proven way to support sports related injuries and increase the healing time
• While the injury is in the acute/ inflamed stage do not over exert the area and cause further micro trauma to the muscle and ligament
• Stretching, yoga and swimming may help to relax the muscles and let go of tension. These activities also help to improve blood flow
• Regular massages may help to reduce any tension in the muscles
• Acupuncture and Acupressure are ideal ways to invigorate the blood, reduce inflammation and encourage relaxation of the muscles

NATURAL REMEDIES TO HELP EASE PAIN AND INFLAMMATION OF THE MUSCLES:

• The Chinese medicine herb Tienci Ginseng is an herb traditionally used to invigorate the blood and to assist in the dispersal of stagnant blood and the resoluation of inflammation, bleeding, trauma, swelling and pain
• Supplements containing Magnesium as this is a mineral needed to relieve muscle aches, pains and spasms. Many people are deficient in this important mineral for the nerve and muscles as it declines rapidly due to stress. Magnesium is indicated for any cramps, pain, spasms or tensions in the muscles. Magnesium plays a role in the relaxation and contraction of muscles and it also improves nervous conduction which influences muscle contraction and relaxation further. Supplementation with Magnesium Phosphate or Magnesium Chelate may be helpful to reduce nerve and muscle tension and improve the rate of healing to the damaged site
• Fish oil supplement in high doses contains potent anti-inflammatory ingredients to reduce pain, inflammation and swelling and may also increase circulation to the site of injury
• Topical application of warming and circulatory stimulant gels or creams may give some pain relief. A cream which contains natural anti-inflammatory herbs and applied at least 3-4 times each day. Topical ointments such as Tiger Balm, Wintergreen, Cajuput, Eucalyptus, Black Pepper, Rosemary, Marjoram and Cayenne are rubefacients which help to bring blood flow to an area and provide temporary analgesic and anti-inflammatory effects
• Herbs which have a direct anti-inflammatory effect on the musculo-skeletal system and may be taken internally are: White willow bark, Boswellia, Ginger, Turmeric, Cayenne, Black Pepper, White Willow Bark, Cramp Bark, Eucommia, Acanthopanax and Devils Claw. These herbs are specifically anti-inflammatory but will also help to clear heat causing inflammation, envigorate the blood, provide analgesic effects and relax the muscles surrounding the area of damage