INTRODUCTION
During my last article, I discussed about injuries in sports and how they can affect sports performances and careers. It is important to note that there are different kinds of injuries and each is approached in different ways to quicken recoveries. In this article we are going to look at one of the effects of injuries and how to help athletes or fitness persons affected to recover quickly from it. We are going to talk about inflammation and why it is dangerous to the body when not treated well. We will look at how Omega 3 could be a solution to inflammation. Here I will try to answer so many questions people do ask regarding omega 3 and its effectiveness in reduction of pain and inflammation.
WHAT IS INFLAMMATION?
Inflammation can be caused by in impact injury, a repetitive strain injury. When there are injuries on the body, sometimes one experiences swollenness and stiffness, depending on the part of the body. This cause great pain and immobility of the part affected. It hinders free movement of the body and thus, hinders physical activities, depending on the gravity. It could be damages of body cells because of injuries or sudden collision that harms the body. When the body tries to fight against injuries or defend itself from dangers, toxins or antibodies, the body naturally releases some chemicals to protect itself. This subsequently triggers a response from the immune system, which on his own creates a defense or protection. This is inflammation.
UNDERSTANDING INFLAMMATION
To understand how inflammation is influenced in the body, we must talk about the mitochondrion (a semi-autonomous double- membrane -bound organelle found in most eukaryotic organisms). This is an organism-like tissue in the cell, that aid the body during physical activities. It is responsible for the energy we use every day in our sports events and fitness exercises. When there is an inflammation in the body, it could restrict the mitochondrial energy output in the body, exposing the body to higher risk of any disease.
WHY IS INFLAMMATION BAD FOR ATHLETES?
Though not all inflammations come from collision or accidents during sports, it could pose a problem to an athlete when it occurs. Some inflammations could be experienced after a workout or even some stretching. Some come with profound pains while some are mild. But it poses a problem to physical activity and one needs to recover well for better performance. But we should note that inflammation is a process of injury healing, and if one is really having a better diet, then there is no need for panic. Great rest, nutrition or some food supplements and drugs could help to reduce the problem of inflammation. Though some athletes may like to use non-steroidal anti-inflammatory drugs or organic anti-inflammatory roots (like ginger roots or garlic) to fight inflammation.
IS INFLAMMATION GOOD FOR INJURY?
Inflammation is a natural process of healing or fighting of infections in the body. It is a reactionary way of saving the body from total damage. In fact, inflammation can help you recover after a workout and when it turns bad. Sometimes the preoccupation is only on the exterior manifestation of what internal reaction like redness, heat, swelling and pain. These are associated with this first stage of the healing process and can be a good thing for the athlete. The anti-inflammatory drugs, like ibuprofen, are commonly used are to reduce the pain and hurts one feels during injuries. Inflammation sometimes can be so bad that it triggers health disorder like arthritis, asthma, cancer, diabetes and, quite possibly, atherosclerosis, autism, blindness, and mental illness. Therefore, fighting off the inflammation with anti-inflammatory drugs and nutrition will help to protect the body for further damages. While inflammation is good for healing and recovery process of injury, as we have seen above, chronic inflammation could be dangerous and must be fought too. Below are few ways to reduce inflammation while aiding the healing process.
HOW DO YOU REDUCE INFLAMMATION FROM INJURY?
1. Applying Ice Cubes
When injuries occur, and there is inflammation, the first step to take, is to use an ice on the affected part. Ice is an anti-inflammatory. It helps in constricting and narrowing the blood vessels and the lymph vessels to reduce the flow of fluid to the injured or the affected area. Though some people argue that using ice slows down the healing process making it worse by creating a back flow of fluid in the lymphatic system, the pain and swells could not be allowed for a long time on the body to avoid aggravating the situation. Icing is, in many situations, the better solution than applying immediately an anti-inflammatory medication.
How to use it: Using ice on the fresh swollen injury helps in reducing the swelling and act as an anti-inflammatory. It could temporarily reduce pain and hurts. Depending on the gravity of the injury and the affected part, and if there is not cut on the skin, ice could be used to relief the pain and swells. It is not right to apply the ice directly to the affected area in other to avoid burning the skin. It is best to use ice bags or cottons pads to protect the skin from direct contact with the ice.
2. Turmeric milk
It may sound a bit weird, but it is true. Home made remedies like using turmeric powders mixed with milk could be strong anti-inflammatory to deal with pains, hurts and swells in injury. Turmeric helps to stimulate production of bile in the which subsequently improves the body’s ability to break down fats in the body and helps to reduce inflammation. Turmeric milk is rich in calcium and curcumin which are good combination for inflammation and bone culturing. While Turmeric offers curcumin ( an antioxidant with anti-inflammatory properties) that will fight the inflammation, milk offers calcium for the good of the bone. This combination helps to relief inflammations on joints and bones. It will relief chronic pains and swells.
It is good to combine turmeric milk with other organic nutrients like vegetables to fasting the healing process while reducing inflammation.
How to use it: Steam vegetable with spice, add some turmeric powder then add standard salt and pepper, olive oil, or even coconut oil, according to your taste. It is a great way to reduce inflammation while healing the wound.
3. Hydration Therapy
Replenishing the body with fluid is another way of fighting inflammation. Hydration therapy is commonly used to boost energy and help in brain function. This improves focus, and relieves hangovers, jet lags, migraines, and sickness. But this is another better way to reduce inflammation. The body needs electrolytes to keep it working. Fluids rich in calcium, magnesium sulfate or a Vitamin B complex, act as anti-inflammatory to the body. The hydration therapy includes drinking (oral) or pumping water, minerals, and vitamins directly into the bloodstream (IV method). But we talk about the IV hydration therapy when the inflammation is chronic. In fewer situations, the affected person should take to oral hydration therapy, drinking the adequate fluids to fight off inflammation. Oral hydration therapy balance will electrolytes and help the nervous system to properly transmit signals throughout the body.
How to use it: Oral Hydration therapy can be simple. The athlete should super hydrate himself, especially early in the morning. Drinking 32-64 ounces of water before consuming 30 – 45 minutes before breakfast. Drinking early water or proper hydration liquid helps to purifies the body system and reduces pain and hurts too. IV hydration therapy could be used like a drip, infusing it with strings through the right arteries.
Organic food essentially effective to inflammation include the following:
- 1. Ginger roots: this has antioxidant, and anti-cancer properties.
- 2. Turmeric root powder contains curcumin
- 3. Salmon and other fatty fish: exceedingly high in reducing inflammation.
- 4. Nuts and seeds: walnuts and chia seeds
- 5. Coconut oil: effectively decrease oxidative stress and lower inflammation.
- 6. Garlic and onions: contain flavonoid that reduces inflammation
- 7. Kiwis: eating kiwis helps in suppressing pain through reduction of inflammation.
- 8. Olive oil: with oleocanthal compounds that reduce pain.
- 9. Carrots – cooked carrots are amazingly effective in reducing inflammation.
- 10. Cruciferous vegetables: broccoli and cabbage.
MOST EFFECTIVE ANTI-INFLAMMATORY SUPPLEMENTS
Apart from the home-made anti-inflammatory remedies, supplements are mostly effective in fighting inflammation naturally. There are organic natural anti-inflammatory supplements, essentially good for the athletes. Below is the list of most effective anti-inflammatory supplements for athletes and fitness individuals.
A. Omega 3 fatty acid: The Omega 3 supplements fight various types of inflammations including vascular inflammation. They are abundantly rich in fatty fish such as cod. Cod oil contain in Omega 3 is remarkably effective anti-inflammatory supplement. The Best omega 3 fatty acid supplements include the following: a. Best Omega 3 supplements
B. Best Curcumin supplements
Turmeric Curcumin
C. Ginger supplements: apart from various health benefits and healing properties of Ginger, it is also a strong anti-inflammatory. It is great to use ginger supplements to reduce inflammation and help in recovery. The Best ginger supplements include the following: Best Naturals Ginger Root Supplement, Ginger supplements
D.Vitamin C:
WHAT ARE THE 5 CLASSIC SIGNS OF INFLAMMATION?
When inflammation occurs, the body produce some external signs to warn the individual of the fight going on in the body. These signs include the following:
a. Pain: inflammation causes pain, which is as the result of inflammatory chemicals released in the body. These chemicals stimulate nerve endings, causing the affected areas to feel more sensitive.
b. Redness: this is because of dilation of small blood vessels around injured area. When this happen, the other colour of the affected turns red with sharp pains.
c. Stiffness: Inflammation causes stiffness to the affected area, especially when the muscles feel tight and difficult to move. The joint becomes reluctant to move due to pain.
d. Heat: during inflammation, there is an increase in blood flow through the affected area. The area feels steaming hot.
e. Swells: inflammation triggers a response to the damage to living tissues to fight off the dead cells. This causes the affected area to be swollen.
A great article thank you,
I am a true believer that our body is very good at looking after itself especially with injuries and illnesses. However, natural remedies that can aid our bodies is something that I am a true advocate of. Turmeric and Ginger are my specialities with regards to fighting inflammation as I am strictly against medications such a Ibruprfen. My partner is now suffering with awful stomach issues due to the effects from Ibruprofen wearing his stomach lining away. I think it is important to give people natural remedies to help people to heal and help the body at the same time.
Great article.
Thanks Imelda, yes like i said, the body begins the healing process almost immediately on its own. it is a process that begins naturally with the body’s response, then with the use of organic food stuffs like turmeric and ginger. They are really powerful anti-inflammatory. There are others like Cod/olive oil, Omega 3 etc. We can help our bodies to heal with organic food/supplements.
Thank you, Linus, for the post on inflammation and inflammation therapies. I really appreciate the knowledge because when we get injuries, it is normally the case that we focus on the pain and visible disfigurements. We forget or even probably don’t realise that it is the beginning of the natural process of healing. It is important for us to remember that the body is a complete system capable of its own repairs and comforting to know that this natural healing mechanism actually works in order to avoid unnecessary medication.
Hello Allan, i am glad you find this article helpful. Yes, we always think about the hurts and pains, but our bodies begin healing process instantly. Gradually if we focus on helping the body heal, injuries won’t last so long.
thanks for your contributions bro.
Great article you’ve got here! I’m lucky to have stumbled upon this one. I was looking for some natural ways to deal with inflammation. As a yoga teacher I teach about 10 classes a week and it’s starting to leave its marks on my body. And as it is my livelihood I can’t afford getting injured. Can you also do an article in the future about how to prevent inflammation in the muscles? Or do you think these tips you’ve mentioned are also useable to prevent injuries?
Thanks Virendra so much. I am happy that the article is helpful. As i stated in the article, inflammation is the body’s natural response towards healing. once there is an injury, there is an internal reaction to eliminate the dead cells and protect the living cell tissues. This is the function of inflammation, especially in the muscle. So we can only try to reduce or prevent its long-lasting that may result to disorder. We cannot prevent inflammation from taking place at the first place. It will be prevention of injuries. read more about MANAGING INJURIES IN SPORTS AND FITNESS EXERCISES
I used to run a marathon so I am no stranger to the inflammation. I use a lot of turmeric supplements and drink lots and lots of water to lessen the inflammations. I also make myself some ginger tea or even take ginger shots as well. Thank you for the list of organic food to lessen the symptom 🙂 I will try them all.
Thanks so much Nuttanee. Yes, turmeric and ginger are very powerful anti-inflammatory organic products. They really help in reducing inflammation. Hydration is one of the therapies people often neglect or don’t take serious, but it is very necessary in healing injuries.
This goes in hand with a true athlete being one that takes care of his body and doesn’t waste it.
You need to listen to your body. If inflammation occurs there’s a reason behind it. Not only does your body
need care right now due to the inflammation, but as an athlete you should try to be aware of what caused the inflammation to begin with to prevent it from reoccuring.
Thanks for stopping by Bro. Yes we have to take care of our bodies by have a proper diet plans which will help us to recover well during injuries.
Hi Linus, thank you for sharing great insights on addressing inflammation situation. I often experience a great deal of muscle pain after my exercise regimen. A colleague told me my body is trying to heal from the tears caused during the sessions. It is great to know that many of the foods and herbs especially carrot and turmeric which we use in our everyday cooking have such tremendous anti-inflammatory properties.
Hi Debbie, thanks for your contribution. Yes, truly we consume some medicinal foods without paying attention to them, however, they help our body to respond against injections and injuries. They build our immune system so that it can fight anti-bodies very well.
Great to read your experience Debbie.
What a very educating article you’ve got here!
I am basically an advocate for whatever natural remedies that aids inflammation. Thank you for sharing ways to reduce inflammation from injury and also the five classic signs to watch out for inflammation. Will do well to take more organic foods to help reduce inflammation
Thanks so much for appreciating the article. Please do well to visit my other articles on organic food and sports.
This post is interesting educative and informative,thanks for sharing these review here. Talking about imflammation that sharp pain you feel as athlete it can be so frustrating. Sometime in September I felt very sick after a long day at my experience was hash that I want an ice on me.
So sorry for your experience. Good to know you applied the ice. Inflammations help to heal our injuries but so much of it could be harmful too. We will always help to solve the problems by helping to build our immune system.
Inflammation most of the time is really very painful. And with this one cannot function to full capacity. Even if you are not a sports manor woman you can still get inflamed body parts simply by doing house chores or hurrying and hitting your body on an edge of desk or something else. We should endeavor to take note of these things and care for ourselves very well. All your points that you have carefully outlined in details in this post is very accurate. Thanks for this information.
Thanks for the contributions. It is great to understand what really happens in our body and know how to follow and help ourselves too.
hellooo dear, thanks for sharing such an amazing post with us all, what an interesting post, it was really helpful, an article that contains both the great and so kind comments, it really is amazing, ,your website is plain and simple easy to navigate and understand, i really do fancy these post alot thanks i already saved these post so as much as to come back for future reference
Very glad with your comments too. Thanks for seeing it as great. I will appreciate if you do come around often. Thanks so much for coming around.
Linus
Hello, I must say a big thanks to you for sharing this insightful and educatinonal piece on inflammation in sports injuries. This is really educating, I never really had a concised knowledge of what inflammation how inflammation affects injuries. Now I know. Anyways I am going to forward this article to an athlete friend of mine, I think he’ll be glad seeing this.
Hello, thanks for dropping by, I really appreciate. It’s true, we really overlook that aspect enough. Good to know this presentation helps. Thanks if you can share it too.
Hi Linus, What a visually stunning website you have. I had to look away for a few seconds to rest my eyes!
You have some good information on how to condition properly and stay healthy and feel better longer. It’s stuff like this that will help me stay alive longer. This information is beneficial for those of us in sporting activities and regular non-sporting types like me.
I’ve had injuries and surgeries over the years that have required physical therapy. I became aware of the value of PT after a hip replacement. This stuff really works if you follow their directions. It relates a lot to some of your articles about proper conditioning of the body for strenuous activities.
Thank you for sharing your knowledge and expertise.
Bob
Hello Bob, Thanks so much for stopping by and thanks for your wonderful comments on my website, I really appreciate. I am sorry to learn about your injuries and surgeries. It will really heal. It’s a matter of time and conscientious following of the rules to help the wounds to heal. I am glad that you find the articles here interesting, and i wish you quick recovery.
Thanks once more, and hope to hear from you again how the progress of your healing.
Remain Blessed.
Linus
This is really an informative article, managing inflammation has been a big challenge for me, but with this Linus, I know what to do when I get an inflammation, kudos! Great one
Hello Joy, thanks so much! Am glad you found this article helpful! Do well to refer to me your progress!
Linus
Sports and training injuries are far too common so this is important information to know and have handy. Often a good preventive plan can help to avoid injuries, and I feel like this is true for some of these recommendations like Omega-3. Turmeric and ginger are also known to have great anti-inflammatory properties, and it’s good to know these could be helpful in treating and maybe avoiding sports injuries!
Yea, those supplements are great anti-inflammatory. They help in checking inflammation so as not avoid it developing into dangerous health issues. Thanks for your contribution. .
This article is very educating and informative teaching everything I need to know about inflammation in sports injuries. Although I have experience inflammation during sporting activities, I have also experienced it more often during my workouts in the mornings. It isn’t a good experience in any way. I read about Vimerson Tumeric and Ginger supplements some minutes ago in your blog and I am pretty convinced that it is the better option for me to manage these inflammation. Thank you for recommending this supplement.
You are write. it is really not a good experience, but it is needed for healing. But when it goes so bad, it could be dangerous to our health and that is why we need to get raid of it.
Hello there, This is an amazing article that you have got here. This is very informative and educating. Inflammation do not only occur after workout but also when a difficult task or job has been completed. The human body requires healing after a long and difficult task is carried out. Thanks for sharing with us the signs of inflammation and how best we can reduce it.
Actually some workouts can cause so pains which might cause inflammations too! In anyways, inflammations are our body’s natural way of response to healing when there is an injury.
Thanks for your comment
Linus