PCSL - Soccer and Your Body

Pinnacle Sports Physiotherapy SOCCER AND YOUR BODY

Fighting Inflammation Naturally

By Roy Gillespie B.Sc. P.T., M.C.P.A., C.A.F.C.I - Pinnacle Sports Physiotherapy, Kelowna, BC

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After an injury, remember the acronym "R.I.C.E." - rest, ice, compression, and elevation. Applying ice for ten minutes at a time after the injury can significantly reduce the amount of inflammation and subsequent pain that occurs. The icing is often most useful for 3-7 days after the injury. It can be done through ice massage as well as putting ice in a bag. Compression can be performed with bandages or with tape.

From a nutritional perspective there are certain foods will help moderate the degree of inflammation.

Increasing your intake of omega-3 oils, particularly EPA (eicosapentanoeic acid). EPA is found in fish oils (e.g. Salmon, trout, herring, sardines, mackeral, pilchards). Other foods with omega-3 oils include walnuts, flax, hemp seeds, and wheatgerm.

Increasing your intake of omega-3 oils, particularly EPA (eicosapentanoeic acid). EPA is found in fish oils (e.g. Salmon, trout, herring, sardines, mackeral, pilchards). Other foods with omega-3 oils include walnuts, flax, hemp seeds, and wheatgerm.
Evening primrose, borage and blackcurrant seed oils contain a rich source of GLA (Gamma-linolenic acid). This chemical is known to suppress inflammation.
Brightly coloured fresh fruits and vegetables are the best source of dietary antioxidants.

Glucosamine sulphate can be useful for chronically inflamed joints. Recent research has shown that it may be as effective as ibuprofen in reducing pain.