High ankle sprains are common injuries that affect people of all ages. Such injuries can be caused by several factors, such as overuse, sudden twisting or turning, or even accidents. These injuries can be extremely painful and debilitating, so effective treatment is crucial. Recognizing high ankle sprain symptoms early is key to ensuring proper care and preventing long-term complications, especially since recovery can feel slow or inconsistent due to the unique ligaments involved and the stress placed on the joint. Many people wonder why recovery can feel slow or inconsistent — something often tied to how high ankle sprains can be so hard to heal due to the ligaments involved and the stress placed on the joint. When it comes to recovering from a high ankle sprain, most people focus on physiotherapy and rehabilitation, but it’s equally important to consider how nutrition influences healing. A nutritionist or naturopathic doctor can help you make smart dietary choices that support recovery. In this article, we’ll look at some foods you should avoid when healing from a high ankle sprain.
Processed Foods
Processed foods are high in calories, sugar, and unhealthy fats that can impede the body’s natural healing process. When recovering from a high ankle sprain, it’s important to consume nutrient-dense foods that can help your body heal quickly. Processed foods, including fast food, snacks, and packaged meals, do not provide the necessary nutrients that the body needs to heal. Instead, opt for whole foods like fruits, vegetables, whole grains, and lean proteins to help your body recover.
Alcohol
Alcohol is a diuretic, meaning it can cause dehydration, which can exacerbate swelling and inflammation. It can also interfere with anti-inflammatory medication often prescribed to manage pain. While the pain from this type of injury can sometimes feel persistent, a high ankle sprain doesn’t usually hurt all the time; rather, discomfort tends to increase with activity or pressure on the joint. To help your body heal efficiently, it’s best to avoid alcohol entirely during recovery.
Dairy Products
Dairy products can contribute to inflammation, making it more difficult for the body to heal. High ankle sprain patients should avoid consuming milk, cheese, and other dairy products as it can prolong the swelling and inflammation associated with the injury. Instead, opt for plant-based sources of calcium, such as almonds, broccoli, and kale.
Processed Meats
Processed meats, such as hot dogs, deli meats, and sausages, contain high levels of sodium and unhealthy fats, which can complicate the recovery process. These meats can also contribute to inflammation and can inhibit the healing response. Instead, opt for lean, unprocessed meats, such as chicken and turkey, or plant-based protein sources, such as lentils and beans.
Sugar
High ankle sprain patients should avoid sugar as much as possible during the recovery process. Sugar can contribute to inflammation and can negatively impact the body’s natural healing process. Instead, opt for natural sweeteners like honey or maple syrup, or focus on consuming whole foods like fruits to meet your sweet cravings.
High ankle sprains can be challenging to recover from, but proper nutrition can help speed up the healing process. Avoiding these things with a high ankle sprain can help reduce inflammation and promote healing. If you’re experiencing a high ankle sprain, work with a physiotherapist or chiropractor to develop a comprehensive treatment plan and a naturopath or dietitian for proper nutrition. With the right approach, you’ll be back to your regular routine in no time.
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 registered dietitian at CARESPACE. We are happy to listen and are here to help!
To better understand how early treatment can prevent a mild sprain from developing into a more complex injury, visit our High Ankle Sprain page.
