Runners Nutritional First Aid – Wound Healing
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.