Having a trip or fall is a runner’s nightmare! “How will this affect my training?” How can I get back to training quickly? Did you know nutrition could be your secret weapon? You can heal from inside out and make a speedy recovery with our Nutritional First Aid tips. You may pay the price later on for failing to pay attention to seemingly minor injuries.
This episode is for you if you’ve ever had (or worried about having) a trip or fall on a run and had to nurse a wound for longer than you’d wish. We want you to get back to full running strength as soon as possible!
Aileen and Karen share their “gory” running accident stories.
With any injury early treatment is likely to save you time and pain in the longer-term. Getting help early and having a focused strategy for recovery will help towards enabling an early return to training. We focus on:
1. Immediate action
2. Nutrition to support wound healing
3. Awareness around avoiding running accidents
The first steps to take following a running accident. How to check the extent of your injury. Tips on cleaning and dressing wounds and how you may support yourself nutritionally in the first week following an injury.
The four phases on wound healing and how to support inflammation.
The basics of nutrition for wound healing and is food-based nutrition enough or should we consider supplements?
What to include in your nutritional fist aid kit.
Can the R.I.C.E (Rest, Ice, Compression and Elevation) approach help with wounds?
A little more on the phases of wound healing.
The aim of a nutritional approach to healing a wound is to support management of inflammation, reducing swelling, and providing optimal nutrients to help the rebuilding of tissue and skin.
Key Nutrients to consider include:
Protein-rich foods such as meat, fish, eggs, cheese, lentils, beans and pulses will provide amino acids to promote the repair of cells, tissue and skin.
Vitamin C helps the body make collagen and is essential to wound healing because it helps the body form new tissue
Omega 3 fats and turmeric help manage pain, limit excessive inflammation and help to speed up recovery
The use of topical creams and ointments later on in the healing process i.e. when the wound is dry my help to promote healing. Suggestions are arnica cream, zinc ointment and aloe vera lotion or gel.
Minimising the risks of running accidents – our tips.
Footwear – considering how your running shoes may contribute to the risk of accidents and wearing the correct show for the terrain and the weather.
Our suggested ACTION after today’s episode is to stock up on the key nutrients for your nutritional first aid kit – consider protein powders, turmeric, omega 3s, vitamin C, collagen and some of the topical creams and ointments like arnica, zinc, aloe vera. If you need help choosing products please email us at firstname.lastname@example.org.
1. If you have an accident when out running, please assess the extent of your injury before continuing on your run please check for:
c. Open wounds
d. Is there a potential broken bone or stress fracture
e. Is there a potential soft tissue injury
Get help if you need it – attending to any injury early will help you recover well and avoid niggling recurring issues.
2. If your injury/wound is not serious, then the first step (when you’re home) is to clean and dress the wound.
3. You may support the healing process focussing on managing inflammation, reducing swelling, and providing optimal nutrients to help the rebuilding of tissue and skin.
4. You should be able to heal naturally and quickly however if your immune system is compromised for any reason additional nutritional support may be required.
5. Our favourite healing nutrients are optimal protein, turmeric and omega 3 fats to manage inflammation and pain along with Vitamin C and collagen to promote tissue and skin growth.
6. Nutrition may be your secret weapon to heal quickly and get back to your run training as quickly as possible.
The suggestions we make during this episode are for guidance and
advice only, and are not a substitute for medical advice or treatment.
If you have any concerns regarding your health, please contact
your healthcare professional for advice as soon as possible.
Aileen Smith and Karen Campbell host RUNNERS HEALTH HUB. A place for like-minded female runners who are looking for simple ways to support running performance, energy, endurance, and general great health.
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Aileen and Karen