Athletes are accustomed to tight and achy muscles. We accept inflammation and edema as an unavoidable consequence of the intensity and load of training we put our bodies through. But how much is too much? And what to do?
First, let us define inflammation as the body’s response to and subsequent effort to eliminate what it identifies as ‘foreign’ invaders (i.e. food that one is sensitive to, offensive chemicals, pathogens etc.). Edema is swelling and fluid accumulation typically in response to a specific injury or inflammation.
For years, the simple and easy to remember remedy, RICE – Rest, Ice, Compress and Elevate – was prescribed for both inflammation and edema. And if the pain and/or swelling required more than the simplicity of RICE, then NSAIDS (non-steroidal anti-inflammatory drug) were advised.
However, more recent science has debunked many of our prior notions.
Ice should be used for temporary alleviation of symptoms if needed – but avoided if possible. Ice decreases circulation and numbs a local area. However, to truly reduce edema circulation is necessary. Thus, while ice may temporarily reduce symptoms, the usage of it can extend the body’s natural healing time.
NSAIDs should be avoided if at all possible. Exceptions to consuming NSAIDs may be made in order to fall and stay asleep. NSAIDs mask symptoms, which short term can help with discomfort. However, athletes, in particular, tend to have a “push through” mentality. Thus, less discomfort = less rest and recovery time. I believe it’s better to be able to gauge true discomfort and train accordingly. Furthermore, NSAIDs are taxing on the liver.
All of this aside, there are things one can do to reduce inflammation and edema and increase overall health.
Foletta’s Plan of Attack:
Minimize foods that can exacerbate inflammation. Gluten, Dairy, Soy, Sugar and Alcohol
Increase antioxidants and fiber helping to eliminate damaging free radicals and excess waste products. Spinach, Kale, Blueberries, Beats
Increase circulation – I’m a big fan of the “Move it or lose it mentality.” (This doesn’t mean you need to be running a marathon.) Write the alphabet with your ankle!
Sleep more – the body does most of it’s ‘repair process’ while we’re sleeping – Consequently, in times of recovery, the amount of Z’s you need goes up. Sleep a minimum of 8 hours per night, and limit naps to 10-20 minutes
Incorporate anti–inflammatory sources – a mega dose of fish oil is my short term go-to here. Consume 5 – 6 grams of fish oil per day!
Please consult with your health care practitioner regarding any personal health risk factors.
