Inflammation gets a bad rap. 

Did you know some inflammation is actually good? The inflammatory phase is a key component to healing. The body uses its resources to fight off foreign invaders that might cause infection and also aides in healing injuries. Think about the time you scraped your knee and it got pink around the edges. That’s inflammation at work, helping to prevent any viruses or pathogens from entering the wound. 

The problem occurs when we’re stuck in the inflammatory phase and the system goes in to overdrive, killing off healthy cells, damaging DNA, and contributing to onset disease and obesity. Imagine scraping your knee and then getting back on the skateboard only to scrape it repeatedly another 4 or 5 times? Think about how painful that continuation would be. That’s what happens when you don’t give our body enough time between workouts, constantly reinjuring yourself.

The problem isn’t the inflammation. It’s the body having to react repeatedly to repetitive injury and stress. The inflammation never settles down, it goes in to hyperdrive. 

So what do we do about it? While fighting chronic inflammation and injury, two main components to focus on are diet and a good icing regiment. 

Diet

• Probiotics like kimchi and sauerkraut repopulate your gut with “good” bacteria. 
• Ridding sugars and processed foods for a lower glycemic index
• Boost magnesium – adding dark leafy greens, whole grains, beans, and avocado
• Add Carotenoids – red, orange, and yellow fruits and vegetables
• Add turmeric, curcumin, and cinnamon, known anti-inflammatory spices

Icing

• Best times are after exercise or before bed
• 10-15 minutes at least, can be several times a day
• In elevation will help if swelling is involved

In addition, give yourself plenty of time between workouts. We don’t gain strength during the lifting phases. Working out makes us weaker as we’re tearing muscle fibers. The strength is in the recovery, when we give our body ample time to rest, repair, and rebuild stronger.

The sooner we can implement these strategies, the quicker we can break the cycle, heal up, and get back on the field. Let’s go!