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6 Foods That Will Help You Recover From Injury

Updated: Jan 30, 2023

Many of the patients we that are doing physical therapy with us ask us about what they can do to speed healing. If you are recovering from an injury there are many things that you can help to speed recovery and give your body the the the things they need. Eating a healthy diet can help with recovery and healing after an injury in several ways.

First, a healthy diet can provide your body with the nutrients it needs to repair damaged tissue and promote healing. This includes getting enough protein, which is necessary for building and repairing tissue, as well as vitamins and minerals such as vitamin C, zinc, and iron, which play important roles in the healing process.

In addition, eating a diet rich in fruits and vegetables can help to reduce inflammation, which is a natural part of the healing process but can also cause pain and swelling if it becomes chronic. These foods are also rich in antioxidants, which can help to protect against oxidative stress, a type of damage that can occur to cells during the healing process.

It's also important to stay hydrated, as proper hydration can help to support the healing process by bringing oxygen and other nutrients to the injured area. Overall, eating a healthy diet can help to support your body's natural healing processes after an injury and can also help you to recover more quickly.

6 foods for your diet

  1. Protein-rich foods: Consuming adequate amounts of protein can help promote healing and repair of tissues after an injury. Good sources of protein include meats, poultry, fish, eggs, dairy products, beans, and nuts.

  2. Vitamin C-rich foods: Vitamin C is important for the production of collagen, a protein that helps to support the structure of tissues in the body. Foods high in vitamin C include oranges, strawberries, kiwi, bell peppers, spinach, and broccoli.

  3. Zinc-rich foods: Zinc is another nutrient that is important for tissue repair and healing. Foods high in zinc include seafood, red meat, poultry, beans, nuts, and whole grains.

  4. Vitamin A-rich foods: Vitamin A is important for the maintenance of healthy skin and mucous membranes, which can help to reduce the risk of infection after an injury. Foods high in vitamin A include sweet potatoes, carrots, leafy green vegetables, and eggs.

  5. Iron-rich foods: Iron is necessary for the production of red blood cells, which carry oxygen to tissues and help to support the healing process. Foods high in iron include red meat, poultry, beans, tofu, nuts, and whole grains.

  6. Foods high in healthy fats: Healthy fats, such as those found in avocados, olive oil, and nuts, can help to reduce inflammation and support the healing process.

If you are having tendon pain, such as achilles tendonitis or patellar tendonitis studies have shown that taking collagen and vitamin c supplement can help to improve collagen synthesis and help tendons recovery. This, in combination with progressive loading, blood flow restriction training, and manual therapy has been shown to work time and time again in our physical therapy clinics.


It's important to note that everyone is different and may have specific nutritional needs based on their injury and overall health. It's always a good idea to consult with a healthcare professional or a registered dietitian for personalized nutrition recommendations.

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