The Trail Show Salty Segment April 2019
What diet or supplements would you recommend to help combat tendinitis? I’ve been suffering from Achilles tendinitis for a couple of months now. I’ve been in PT for 5 weeks. It seems I may have turned the corner, but I’m wondering if you can give me some specific foods or supplements that can help me continue to heal. I have friends who swear by collagen and bone broth, but I haven’t tried these things. Anything you suggest for on the trail or at home would be great.
Great question, Lemuel, as this is something a lot of hikers struggle with. As a health and nutrition coach, I don’t diagnose, prescribe, or treat, but I can share what I’ve seen work for myself and others when it comes to tendinitis. Here are some ideas for how you can support your body in recovering more quickly.
What is tendinitis?
For anyone unfamiliar, tendinitis (also called tendonitis) is an inflammatory condition of the tendons. The tendons connect muscles to bones. Tendinitis is often caused by repetitive movements, injuries, or built up inflammation. It can affect people of all ages, sizes, and physical ability, and it’s quite painful. Inflamed tendons are more prone to stress, strain, and tears. Traditionally, treatment involves rest, ice/heat packs, PT, and anti-inflammatory medications.
How To Combat Tendinitis with Diet & Supplements
Follow an Anti-inflammatory Diet
Because tendinitis is an inflammatory condition, the first thing to implement, if you’re not already doing so, is an anti-inflammatory diet. Food can have a dramatic effect on inflammation levels, with some foods combating inflammation and others feeding the fire. This is something I talk about a lot with your trail diet.
An anti-inflammatory diet is one that’s heavy in plants, especially cruciferous veggies (like broccoli, cabbage, cauliflower, and kale). This is because plants tend to be high in antioxidants. Antioxidants combat oxidative stress and free radical damage, which are the primary drivers of inflammation. Vitamin C is an antioxidant found in high quantities in berries, and it helps rebuild collagen, a key component in tissues.
It’s also important to eat high-quality proteins sourced from grass-fed, pastured animals. This helps the body repair and rebuild damaged tissue. Aim for 4-6 ounces with each meal. Examples include cage-free eggs, grass-fed beef, and wild-caught fish. Fish are also a great choice because they contain anti-inflammatory omega-3 fatty acids.
Also aim to include a wide variety of herbs and spices, which are potent sources of anti-inflammatory compounds. Ginger and turmeric are great options.
On the other hand, inflammatory foods to avoid include alcohol, excess caffeine, sugar, processed foods, and hydrogenated oils.
It’s best to get your nutrients from whole foods, but if you want to supplement, consider the following.
- Zinc: supports the immune system and tissue repair
- Curcumin (found in turmeric): very effective anti-inflammatory properties
- Fish Oil: contains high amounts of anti-inflammatory omega-3 fatty acids
- Magnesium: supports muscle recovery and restful sleep
- Bone broth: contains collagen, which helps form tissue in the body
That’s my A to your Q, Lemuel. Hope you heal up quickly and get #backonthetrail.