Everyone wants to do the best they can, and that includes when they are injured. You want to feel better as quickly as possible, so you take a lot of things that are going to help you heal properly. For example, if your shoulder is tender and painful, then it’s important that you try to stay away from high impact exercise. Collagen supplements for tendonitis
Vitamins are key to maintaining and strengthening your body. Vitamins are essential in helping your body repair itself, especially when it comes to tendonitis. Collagen supplements for tendonitis are used to take care of the structural damage and pain from tendonitis.
vitamins for shoulder tendonitis
Did you know that tendonitis can affect more than the muscles and tendons themselves? Collagen supplements for tendonitis can also cause joint pain, fatigue, stiffness and inflammation throughout your body.
When you have tendonitis, your joints are extremely sensitive and cause pain when in motion. This can be accompanied by inflammation and itchiness around the affected area. However, this is not something that is permanent and it can be treated. This article will explain how you can get relief from your symptoms as well as find the best supplement for yourself.
best collagen for tendonitis
What causes tendonitis and how do you treat it? That’s the questions we all want to answer. But there are solutions to this, one of which is vitamins for tendonitis. This can help with the healing process, which can relieve pain, swelling and scaring.
When you suffer from tendonitis, aching and pain can hinder your ability to do basic activities like walking and working out at the gym. You may be familiar with the many types of muscle soreness and fatigue which can come from over-use or improper training. It’s known as tendinitis.
b vitamins for tendonitis
When it comes to sports and athletics, injuries can sometimes be a part of the game.
However, no one likes to be sidelined for longer than necessary.
Fortunately, certain foods and supplements may help reduce the amount of time your body needs to recover from a sports injury.
This article lists 14 foods and supplements you can consider adding to your diet to help you recover from an injury more quickly.
Why are muscles sore after working out?
Working out can occasionally leave you with sore muscles, especially if you use your body in a new way, like trying a new sport or increasing the intensity or duration of an activity your body is used to.
Eccentric contractions (such as the lowering portion of a biceps curl), during which your muscles lengthen while under tension, can also lead to soreness (1Trusted Source).
But it’s important to know the difference between soreness from a challenging workout and soreness from injury.
Delayed onset muscle soreness
Soreness after working out, also known as delayed onset muscle soreness (DOMS), is believed to be caused by microdamage to muscle fibers and inflammation. This type of soreness usually peaks 2–3 days after the workout session (2Trusted Source).
DOMS is part of the process of your muscles becoming conditioned to a new activity. While some believe muscles become sore due to a buildup of lactic acid, lactic acid is not involved in DOMS (3Trusted Source).
Muscle pain from an injury, such as a strain or tendonitis, is distinct from DOMS.
While DOMS takes a day or two to come on, pain from an injury is usually felt immediately. Pain from an injury is also usually localized to one area. And typically, the pain from an injury can last anywhere from a week to months, while DOMS usually resolves within 5–7 days (4Trusted Source).
- Protein-rich foods
Protein is an important building block for many tissues in your body, including muscle.
After a sports injury, the injured body part is often immobilized. This generally leads to a decline in strength and muscle mass (5Trusted Source, 6Trusted Source, 7Trusted Source).
However, getting enough protein can help minimize this loss. Furthermore, a protein-rich diet may help prevent inflammation from getting too bad and slowing down your recovery (5Trusted Source, 8Trusted Source).
Moreover, slightly increasing your protein intake once you start training the newly healed body part again helps you rebuild any lost muscle (8Trusted Source).
For all these reasons, make sure to include protein-rich foods like meat, fish, poultry, eggs, tofu, beans, peas, nuts, or seeds in your daily menu.
How you distribute these foods throughout the day also seems to matter (9Trusted Source, 10Trusted Source, 11Trusted Source).
Research shows that spreading your protein intake equally over four meals may stimulate muscle growth more than an uneven distribution (10Trusted Source, 11Trusted Source).
Experts also suggest that eating a protein-rich snack before bed may enhance your body’s muscle-building process while you sleep (12Trusted Source).
SUMMARY
Eating protein-rich foods at every meal and for snacks may help lessen muscle loss following an injury. Protein-rich foods may also help you regain muscle mass faster once you return to training.
- Fiber-rich foods
Recovery from injury often involves immobilization or limited use of the injured body part. And when you move less, you use less energy throughout the day.
To help manage your weight while you’re recovering, you’ll likely want to eat a little differently than you did when you were hitting those workouts before an injury.
One way to reduce your calorie intake without feeling hungrier is to consume a diet rich in fiber. This, along with consuming the protein-rich foods mentioned above, may help you eat less without feeling deprived (13Trusted Source, 14Trusted Source, 15Trusted Source).
That’s because fiber-rich foods such as fruits, vegetables, legumes, and whole grains help promote feelings of fullness after meals (13Trusted Source, 16Trusted Source, 17).
As a bonus, fiber-rich foods tend to be high in several other nutrients essential for your recovery, including vitamin C, magnesium, and zinc (9Trusted Source, 18Trusted Source).
However, note that restricting calories too severely can reduce wound healing and promote muscle loss, both of which negatively affect recovery (8Trusted Source).
Therefore, if you were attempting to lose body fat before the injury, consider postponing your weight loss efforts. Instead, focus on maintaining your body weight until your recovery is complete.
SUMMARY
Consuming fiber-rich foods while recovering from an injury can help with healing and weight management during recovery.
- Fruits and vegetables rich in vitamin C
Vitamin C helps your body make collagen, which helps maintain the integrity of your bones, muscles, skin, and tendons (9Trusted Source, 19Trusted Source).
Vitamin C is also important for wound healing (9Trusted Source, 20Trusted Source).
Therefore, getting enough vitamin C in your diet is a great way to help your body rebuild tissue after an injury.
Moreover, vitamin C has antioxidant and anti-inflammatory properties, which may help speed up your recovery by preventing excessive levels of inflammation (21Trusted Source).
Luckily, vitamin C is one of the easiest vitamins to get enough of through your diet.
Some of the foods highest in vitamin C are citrus fruits, red and yellow bell peppers, dark leafy greens, kiwi, broccoli, berries, tomatoes, mango, and papaya.
Research is mixed on whether vitamin C supplementation can actually improve athletic performance or speed recovery, especially for those already getting enough vitamin C from their diet (22Trusted Source).
Nevertheless, the small number of people who can’t consume enough vitamin C-rich foods may want to consider taking supplements.
SUMMARY
Vitamin C-rich foods can help your body produce the collagen that’s required to rebuild tissue after an injury. It may also help prevent excessive inflammation from slowing down your recovery.
- Omega-3 fatty acids
After an injury, the first phase of wound healing always involves some inflammation. This inflammatory response is beneficial and needed for proper healing (9Trusted Source).
However, if this inflammation remains too high for too long, it may slow down your recovery (9Trusted Source).
One way to prevent excess inflammation from delaying your recovery is to eat enough omega-3 fats.
These fats, which are found in foods such as fish, algae, walnuts, flaxseed, and chia seeds, are known to have anti-inflammatory properties (23Trusted Source, 24Trusted Source).
You can also prevent excess or prolonged inflammation by limiting your consumption of omega-6 fats, which are commonly found in corn, canola, cottonseed, soy, and sunflower oils.
Consuming too many omega-6 fats may promote inflammation, especially if your intake of omega-3 fats is low (25, 26Trusted Source).
In addition, some studies report that omega-3 supplements may help increase the creation of muscle protein, reduce the loss of muscle during immobilization, and promote recovery from concussions (27Trusted Source, 28Trusted Source, 29Trusted Source, 30Trusted Source).
However, high intakes of omega-3 fats from supplements may reduce your body’s ability to regain muscle mass once you return to training. Therefore, it may be best to increase your omega-3 intake through foods rather than supplements (31Trusted Source).
SUMMARY
Foods rich in omega-3 fats may help speed up your recovery by helping to prevent excessive or prolonged inflammation. Limiting your intake of omega-6 fats can also be helpful.
- Zinc-rich foods
Zinc is a component of many enzymes and proteins, including those needed for wound healing, tissue repair, and growth (32Trusted Source).
In fact, studies show that not getting enough zinc from your diet can delay wound healing (33Trusted Source).
Therefore, consuming zinc-rich foods such as meat, fish, shellfish, pulses, seeds, nuts, and whole grains may help you recover more effectively from an injury.
Some people may be tempted to simply take zinc supplements to ensure they meet their recommendations.
But zinc competes with copper for absorption, so receiving high doses of zinc from supplements may increase the likelihood of copper deficiency (34Trusted Source).
Overall, if your zinc status is good, additional zinc from supplements probably won’t speed up wound healing. However, getting enough from your diet is important.
SUMMARY
Regularly consuming zinc-rich foods can help speed up wound healing and tissue repair and growth.
- Vitamin D- and calcium-rich foods
Calcium is an important component of bones and teeth. It’s also involved in muscle contractions and nerve signaling (35Trusted Source, 36Trusted Source).
That’s why it’s important to ensure you get enough calcium at all times — not just when you’re recovering from an injury.
Calcium-rich foods include dairy products, leafy greens, sardines, broccoli, okra, almonds, seaweed, and calcium-fortified tofu and plant milks.
Vitamin D serves an equally important function because it helps your body absorb the calcium found in the foods you eat. Together with calcium, it plays an instrumental role in recovery from a bone injury (37Trusted Source, 38Trusted Source).
Also, getting enough vitamin D may increase the chances of a good recovery after surgery. For instance, studies have found that good vitamin D status can enhance strength recovery following an anterior cruciate ligament (ACL) surgery (39Trusted Source, 40Trusted Source, 41).
Few foods naturally contain vitamin D, but your body can make vitamin D from exposure to the sun.
Those who live in northern climates or spend a limited amount of time outdoors may require supplements to get enough vitamin D (42Trusted Source, 43Trusted Source).
SUMMARY
Eating enough calcium-rich foods is necessary for proper recovery from fractures. Getting enough vitamin D can also help.
- Creatine
Creatine is a substance naturally found in meat, poultry, and fish.
It helps your body produce energy during heavy lifting or high intensity exercise. The human body can also produce about 1 gram of it per day (44Trusted Source).
Creatine has become a popular supplement commonly used to increase muscle mass and improve performance in various sports (44Trusted Source, 45Trusted Source).
Interestingly, it may also help you recover from an injury (45Trusted Source).
One older study reported that creatine supplements enhanced the gain of muscle mass and strength lost during a 2-week immobilization period more than a placebo (46Trusted Source).
Another study found that individuals supplementing with creatine lost less muscle in their upper body during a weeklong period of immobilization than those given a placebo. However, not all studies have found these results (47Trusted Source, 48Trusted Source, 49Trusted Source, 50Trusted Source).
In both studies that showed positive results, participants took the creatine supplement in four doses of 5 grams each day.
It’s important to note that there is currently no consensus about creatine and sports injury recovery. However, no studies to date have found any serious side effects.
Creatine remains one of the most-studied, safest supplements around, so it may be worth trying (44Trusted Source).
SUMMARY
Creatine may enhance your recovery by reducing the amount of muscle you lose immediately after your injury. It may also help you regain muscle more quickly once you go back to training.
- Glucosamine
Glucosamine is a natural substance found in the fluid that surrounds your joints. It’s involved in the creation of tendons, ligaments, and cartilage.
Your body naturally produces glucosamine, but you can also increase your levels through supplements. Supplements are generally made from either shellfish shells or fermented corn.
Research in people with arthritis suggests that glucosamine may be useful in decreasing joint pain (51Trusted Source, 52Trusted Source).
Also, studies in people without arthritis or other joint conditions show that supplementing with 500 milligrams to 3 grams of glucosamine per day may help reduce joint deterioration (53Trusted Source, 54Trusted Source, 55Trusted Source, 56Trusted Source).
Based on these findings, some people take glucosamine supplements to help reduce pain after joint and bone injuries. However, more research is needed before strong conclusions can be made.
Glucosamine supplements may pose a risk to people who are allergic or sensitive to shellfish, those who have asthma, and those taking diabetes medications or warfarin. If you fall into any of these categories, talk with your doctor before trying glucosamine (57Trusted Source).
SUMMARY
Glucosamine may help reduce joint pain and deterioration. However, more research is needed.
9–14. Other beneficial foods for bone fractures
In addition to getting enough calcium and vitamin D, good intakes of the following nutrients may contribute to a speedier recovery from bone fractures:
Magnesium. This mineral promotes bone strength and firmness. Higher magnesium intake is associated with higher bone mineral density and lower risk of bone fracture. Magnesium is found in almonds, cashews, peanuts, potato skins, brown rice, kidney beans, black-eyed peas, lentils, and milk (58Trusted Source, 59Trusted Source).
Silicon. Silicon plays an important role in the early stages of bone formation and may help improve bone mineral density. The best sources include whole grains and cereals, carrots, and green beans (60, 61).
Vitamins K1 and K2. These vitamins direct calcium toward bones and help improve bone strength. Deficiency is associated with bone fractures. The best sources are leafy greens, Brussels sprouts, prunes, sauerkraut, natto, miso, organ meats, egg yolks, and grass-fed dairy products (62Trusted Source).
Boron. This element promotes bone health by increasing calcium and magnesium retention and enhancing vitamin D’s effect. Prunes are the best dietary source (63Trusted Source).
CoQ10. This important antioxidant has anti-inflammatory effects and can increase bone formation while decreasing bone resorption. CoQ10 is primarily found in organ meats, pork, beef, chicken, fatty fish, soybeans, peanuts, and whole grains (64).
Arginine. This amino acid is needed to produce nitric oxide, a compound necessary for fracture healing. The best sources are meat, dairy, poultry, seafood, nuts, and oatmeal (65).
Those recovering from bone fractures should consume foods rich in these nutrients daily, if possible.
SUMMARY
The nutrients described above are necessary for the health of your bones. Therefore, getting enough of them may help you recover from a fracture more quickly.
The bottom line
When you’re recovering from a sports injury, many elements come into play.
While not all of them are under your influence, you likely have some control over the nutrients you provide your body.
Therefore, regularly consuming the foods and supplements mentioned in this article is one way you can speed up your recovery.
If you’re considering supplements, it’s always a good idea to talk with your doctor before adding any to your daily regimen, especially if you’re taking any prescription medications.
Whether you’re recovering from an illness or surgery, the foods and beverages you consume can either help or hinder your recovery.
Many foods, including fruits, vegetables, healthy fats, and protein sources, have been shown to reduce inflammation, improve immune function, promote healing, and provide the fuel necessary for you to get on the mend.
Here are 10 healing foods that can help your body recover.
- Leafy green vegetables
Leafy green vegetables like kale, spinach, arugula, mustard greens, and Swiss chard are packed with nutrients that decrease inflammation, enhance immune function, and improve wound healing, making them the perfect choice to promote recovery.
Leafy greens are high in vitamin C, manganese, magnesium, folate, and provitamin A, all of which are essential for immune function and overall health (1Trusted Source, 2Trusted Source, 3Trusted Source).
They’re also rich in polyphenol antioxidants that have powerful anti-inflammatory and immune-supportive properties (3Trusted Source, 4Trusted Source).
In fact, research shows that certain polyphenols, including the antioxidant quercetin, that are concentrated in green leafy veggies, may help suppress the production of inflammatory proteins like TNF-alpha (5Trusted Source).
What’s more, vitamin C is essential for wound healing, making leafy greens a good choice when recuperating after surgery (6Trusted Source).
- Eggs
Following surgery, your body needs significantly more protein than the current Recommended Daily Allowance (RDA) of 0.36 grams per pound (0.8 grams per kg) of body weight.
The American Society for Enhanced Recovery recommends 0.7–0.9 grams of protein per pound (1.5–2 grams per kg) of body weight after surgery. That equals 105–135 grams for a 150-pound (68-kg) person (7).
Eggs are not only an excellent source of highly absorbable protein, providing 6 grams per large egg (50 grams), but also nutrients that support immune health and wound healing (8Trusted Source).
Whole eggs contain vitamins A and B12, as well as zinc, iron, and selenium, all of which play vital immune roles (1Trusted Source).
- Salmon
Salmon is packed with protein, B vitamins, selenium, iron, zinc, and omega-3 fats (9Trusted Source).
What’s more, studies show that its omega-3 fats may promote wound healing, enhance immune response, and reduce inflammation when taken in supplement form (10Trusted Source).
Plus, just 3 ounces (85 grams) of wild-caught salmon delivers over 70% of your daily needs for selenium, a mineral that regulates inflammation and immune response (11Trusted Source).
Although eating salmon is likely safe, you should talk to your healthcare provider before taking fish oil supplements before or after surgery. Recent research indicates that these supplements don’t increase bleeding risk, but some surgeons advise against fish oil anyway (12Trusted Source).
- Berries
Berries are brimming with nutrients and plant compounds that can help support your body’s recovery.
For instance, berries provide ample vitamin C, which promotes wound healing by stimulating the production of collagen — the most abundant protein in your body (13Trusted Source).
They also pack antioxidants like anthocyanins, which are plant pigments that give berries their vibrant color, in addition to providing anti-inflammatory, antiviral, and immune-supporting effects (14Trusted Source, 15Trusted Source, 16Trusted Source, 17Trusted Source).
- Nuts and seeds
Nuts and seeds like almonds, pecans, walnuts, sunflower seeds, and hemp seeds are a great choice for fueling your body during the recovery process. These foods provide plant-based protein, healthy fats, and vitamins and minerals that support healing.
For example, nuts and seeds are a good source of zinc, vitamin E, manganese, and magnesium. Vitamin E acts as an antioxidant in your body, protecting against cellular damage. It’s also critical for immune health (18Trusted Source).
Some studies note that healthy vitamin E levels may improve the function of protective immune cells, such as natural killer cells (NK cells), which help fight infection and disease (19Trusted Source, 20Trusted Source, 21Trusted Source).
- Poultry
Specific amino acids, which are the building blocks of protein, play important roles in wound healing and immune function.
Poultry, including chicken and turkey, pack glutamine and arginine, two amino acids that may aid recovery and healing (22Trusted Source).
Glutamine provides cellular protection during times of stress, such as illness and injury, while arginine assists collagen production and wound healing (23Trusted Source).
What’s more, arginine is rapidly depleted during times of stress, injury, and illness, making adequate intake of this amino acid all the more important (23Trusted Source).
- Organ meats
Organ meats are some of the most nutritious foods you can eat. They boast many immune-supportive nutrients, including vitamin A, iron, zinc, B vitamins, and copper, which is needed for the production of connective tissue and collagen (24Trusted Source, 25Trusted Source).
Vitamin A, which is essential for proper immune cell response, helps inhibit inflammatory cells and is critical for skin health and wound healing (26Trusted Source).
Additionally, organ meats are an excellent source of protein, which is necessary for recovery after surgery and illness.
- Cruciferous vegetables
Cruciferous vegetables like cauliflower, broccoli, Brussels sprouts, and kale are well known for their impressive health benefits. They may support recovery thanks to their wide variety of vitamins, minerals, and antioxidants.
Cruciferous veggies contain glucosinolates, which are compounds that your body converts into isothiocyanates. Isothiocyanates have been shown to promote immune health by suppressing inflammation, activating immune defenses, and inducing death in infected cells (27Trusted Source).
Plus, these veggies pack an array of nutrients that your body craves during recovery, such as vitamin C and B vitamins (28Trusted Source).
- Shellfish
Shellfish like oysters, mussels, and clams are loaded with nutrients — especially zinc — that may promote recovery.
Zinc is crucial for healthy immune function. This mineral may also help speed recovery and promote wound healing, making shellfish great for recuperating from surgery (29Trusted Source, 30Trusted Source, 31Trusted Source).
Just 6 medium oysters (59 grams) provides over 300% of the Daily Value (DV) for zinc (32Trusted Source).
- Sweet potatoes
Eating healthy high carb foods, such as sweet potatoes, is important for recovery. Carbs not only provide the energy your cells require for healing but also enzymes like hexokinase and citrate synthase, which aid wound repair (33Trusted Source).
In fact, inadequate carb intake may impair wound healing and delay recovery (34Trusted Source).
Sweet potatoes are nutritious carb sources that are packed with anti-inflammatory plant compounds, vitamins, and minerals — including vitamin C, carotenoids, and manganese — that may optimize immune response and help your body recover (35Trusted Source).
Other ways to help your body heal
In addition to following a healthy diet full of nutrient-dense foods, other lifestyle modifications may support healing.
Rest is essential when recovering from an illness, injury, or surgery. Plus, getting enough sleep bolsters your body’s repair process.
In fact, lack of sleep may harm immune function and delay recovery (36Trusted Source, 37Trusted Source).
Hydration is also important for every aspect of healing and recovery, especially proper wound care. Plus, illnesses that involve fever and diarrhea may increase your hydration needs (38Trusted Source, 39Trusted Source).
Additionally, you should steer clear of cigarettes and alcohol when recuperating from illness or injury. Smoking and drinking can delay recovery, impair wound healing, and suppress your immune system (40Trusted Source, 41Trusted Source, 42Trusted Source, 43Trusted Source).
Deficiencies in zinc and vitamins B12 and A may likewise hamper recovery. Talk to your healthcare provider if you’re concerned about nutrient deficiencies (23Trusted Source).
The bottom line
When recovering from illness or surgery, you should fuel your body with foods that are high in nutrients and compounds that promote healing.
Salmon, nuts, cruciferous veggies, and several other foods may help optimize recovery.
Getting plenty of rest, staying hydrated, and avoiding smoking and alcohol promote optimal healing as well.