If you’ve ever experienced a lateral ankle sprain, you know firsthand how debilitating it can be. Your mobility is often compromised, and even the simplest activities like walking can become painful. While rest, ice and elevation are important recovery techniques, as well as seeking recovery with a physiotherapist or chiropractic doctor, your diet can also play a crucial role in healing a lateral ankle sprain. In this blog post, we’ll discuss some of the foods you should avoid when recovering from this common injury.
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 down the healing process when recovering from a lateral ankle sprain. In addition, they are inflammatory in nature and can increase overall inflammation in the body. 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. Eating a healthy and balanced diet, high in natural anti-inflammatory foods and nutrients, will provide your body with the fuel it needs to recover quickly and effectively. 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 either myself, Bhavin Mistry, BASc, MAN, RD or another Kitchener dietitian at CARESPACE. We are happy to listen and are here to help!
