Food and NutritionFoods to be taken
- Beta carotene is a key component of collagen, the material that makes up the ligaments that were damaged in the sprain. Good sources of natural beta carotene are dark green, leafy vegetables like spinach or kale, broccoli and carrots.
- Vitamin C helps the body reduce swelling. Good sources of vitamin C include cabbage, sweet peppers, kiwis, citrus fruits like oranges, lemons and grape fruits.
- Protein is needed for maintaining muscle and joint health. Good sources of protein include egg, chicken, fish, nuts, milk.
- Calcium is a bone nourishing mineral. Food sources for calcium include broccoli, Milk, Kale, Beans, dried, Cheese, Soybeans, Yogurt, fish.
- Zinc promotes wound and tissue repair and is essential for bone health. Good sources of zinc include barley, wheat, chicken, spinach.
- Omega 3 fatty acids help to reduce inflammation, good sources of these fatty acids include cold water fish, walnuts, flax seeds, cauliflower.
- Vitamin D helps your body absorb and use minerals like calcium and phosphorus to build and repair your bones. Eggs, milk and some fish can all provide vitamin D; your body can also create it when exposed to the sun.
- Cold foods like cold drinks, beer, ice creams should be avoided as consuming cold slows down the circulation of blood and thus the healing process.
Yoga and ExerciseThe health care provider will prescribe an exercise program to prevent stiffness, improve range of motion, and restore flexibility and strength.
Home RemediesFor the first 48-72 hours think of: PRICE – Protect, Rest, Ice, Compression, Elevation
- Protect the injured area from further injury, by using a support
- Rest the sprained or strained area
- Ice for 20 minutes every hour. Never put ice directly against the skin or it may damage the skin. Use a thin cloth for protection
- Compress by wrapping an elastic (Ace) bandage or sleeve lightly (not tightly) around the injured area
- Elevate the area above heart level
- Heat – such as hot baths, saunas or heat packs (applying a controlled amount of heat to affected joints)
- Alcohol – drinking alcohol will increase bleeding and swelling and decrease healing
- Running – or any other form of exercise that could cause more damage
- Massage- which may increase bleeding and swelling