LCL sprains are a common sports injury that occur when the lateral collateral ligament on the outside of the knee is stretched or torn. While rest, ice, chiropractic care and physiotherapy are important for healing, what you eat can also have a significant impact on your recovery time and overall health. In this post, we’ll discuss some of the foods to avoid and include in your diet when healing from an LCL sprain. As a team of a dietitian and naturopathic doctor, we’ll explore the role of nutrition in your recovery and how certain foods can exacerbate inflammation, disrupt gut health, and slow healing. By making small changes to your diet, you can enhance your body’s natural healing process and return to the sports and activities you love.
Inflammatory Foods to Avoid
While inflammation is a natural response to injury, excessive or prolonged inflammation can slow healing and increase pain and stiffness. Certain foods can trigger or exacerbate inflammation, making it difficult for your body to heal effectively. Some common inflammatory foods to avoid when healing from an LCL sprain include:
Processed foods: These often contain high levels of refined sugars, saturated and trans fats, and processed grains, all of which can increase inflammation in the body.
Fried foods: Deep-fried foods are high in harmful trans fats and can also contain high levels of salt, which can contribute to water retention and inflammation.
Alcohol: While occasional alcohol consumption may not have a significant impact on healing, excessive or chronic drinking can increase inflammation and slow recovery.
Gut-Disrupting Foods to Avoid
When it comes to healing from an LCL sprain, gut health is also an important consideration. A disrupted gut microbiome can contribute to inflammation, weakened immune system function, and slower healing. Avoiding the following gut-disrupting foods can help support your gut health and overall healing:
Processed and packaged foods: These often contain artificial preservatives, colors, and flavors that negatively impact your gut microbiome.
Added sugars: High levels of added sugars can contribute to gut dysbiosis or an imbalance in your gut bacteria.
Alcohol: As we mentioned, excessive alcohol consumption can negatively impact gut health, reducing the production of healthy gut bacteria.
Anti-Inflammatory Foods to Include
While avoiding inflammatory and gut-disrupting foods is important when healing from an LCL sprain, incorporating anti-inflammatory whole foods is equally important. These foods can help to quell inflammation and support overall healing and recovery. Some top anti-inflammatory foods to include in your diet include:
Fatty fish (salmon, mackerel, sardines): Rich in omega-3 fatty acids, fish can help to reduce inflammation and improve immune function.
Leafy greens (spinach, kale, Swiss chard): These vegetables are high in antioxidants, vitamins, and minerals that support the healing process.
Berries (blueberries, strawberries, raspberries): These fruits are high in antioxidants and flavonoids that can help to reduce inflammation and improve blood flow.
Other Healing Supports
Why stop at diet when there are other natural supports for healing? Chiropractic care and physiotherapy can be added according to the individual’s comfort and convenience. Chiropractic care can help reduce inflammation and improve mobility, while physiotherapy can help to strengthen and stretch key muscles in the affected area. Talk to your healthcare provider about incorporating these modalities for comprehensive healing.
When it comes to healing from an LCL sprain, a holistic approach is often the most effective. By avoiding inflammatory and gut-disrupting foods and incorporating anti-inflammatory whole foods, you can enhance your body’s natural healing process. Other factors such as chiropractic care and physiotherapy can also support the healing process and improve mobility. As always, consult with your healthcare provider before making any significant changes to your diet or exercise routine. By working together and taking a comprehensive approach, you can recover from an LCL sprain more efficiently and get back to doing the things you love.
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!
