If you’ve ever experienced a lateral ankle sprain, you know how challenging it can be to stay mobile — the aching, stiffness, and tenderness often reflect what a lateral ankle sprain feels like as the ligaments heal and movement becomes limited. While rest, ice, and elevation are important recovery techniques, along with care from a physiotherapist or chiropractor, your diet also plays a crucial role in supporting recovery from a lateral ankle sprain.
Processed Foods and Inflammatory Fats
Foods like potato chips, candy, and other processed snacks are not only high in sugar, but they also contain high levels of unhealthy fats. These fats are known to cause inflammation in the body, which can slow down the healing process. Instead, choose natural sources of good quality fats like avocados, nuts, seeds, and olive oil. These foods contain anti-inflammatory properties that can help reduce swelling and promote healing.
Dairy
Dairy products like milk, cheese, and yogurt can also exacerbate inflammation in the body. While they are an excellent source of calcium and other important nutrients, it’s best to avoid them when recovering from a lateral ankle sprain. Instead, choose leafy greens, legumes, and fortified plant-based milks like almond or soy milk.
Caffeine and Alcohol
Both caffeine and alcohol are known to dehydrate the body, which can slow the healing process when recovering from a lateral ankle sprain. Dehydration often worsens inflammation and stiffness, which is why many people find that lateral ankle sprains hurt more at night when circulation slows and swelling increases. It’s best to avoid these drinks altogether, but if you do indulge, make sure to drink plenty of water to stay hydrated.
Sugary and Refined Carbohydrates
Sugary and refined carbohydrates like white bread, rice, and pasta can spike blood sugar levels and cause inflammation in the body. Instead, choose complex carbohydrates like whole-grain bread, quinoa, and brown rice. These foods are high in fiber and other nutrients, which can keep blood sugar levels stable and promote healing in the body.
High-Sodium Foods
High-sodium foods like processed meats, canned soups, and salted snacks can lead to water retention in the body and exacerbate swelling. When recovering from a lateral ankle sprain, it’s best to avoid these foods altogether. Instead, add flavor to your meals with herbs and spices, or natural sea salt in moderation.
A lateral ankle sprain can be a frustrating injury, but by avoiding these inflammatory foods, you can help speed up the healing process. While it’s common to wonder whether lateral ankle sprains heal naturally, recovery often depends on how well you support your body through proper nutrition, rest, and guided rehabilitation. Eating a healthy and balanced diet, rich in anti-inflammatory foods and essential nutrients, gives your body the fuel it needs to repair tissue and restore strength efficiently. Remember to always speak with your naturopathic doctor or a registered dietitian to ensure you’re consuming the right foods for your body and your specific injury.
If you have any questions or would like to explore further, please book a free, no-charge online appointment with a Kitchener dietitian at CARESPACE. We are happy to listen and are here to help!
Need more insight into how this condition affects the ankle? Visit our Lateral Ankle Sprain page for additional information.
