If you are trying to achieve your fitness goals and maintain a regular exercise routine, there’s nothing worse than niggling injuries stopping you. Personally, I’ve had a forearm issue over the past few months. No idea what caused it, no idea what it is. Some days it’s quite painful, other days I can’t feel a thing.

Sports injuries normally occur during exercise or sports of course. Both adults and children are at risk, especially if they don’t warm up or cool down correctly and have bad posture. There’s a higher risk of getting injured especially if you haven’t been regularly active or don’t warm up before you play contact sports.

I’ve been regularly running around my back garden but haven’t lifted a weight in a little while. I did do some DIY around the house and I think that could be the cause. So I’ve been guilty of not taking care of myself before and after pushing my body.

Treatment

If you have a minor sports injury, consider the RICE method. It’s a common treatment regime for sports injuries. It stands for: Rest, ice, compression and elevation. For best results, follow the RICE method within the first 24 to 36 hours after the injury.

Depending on your injury, some people recovering may benefit from physiotherapy. It’s a specialist treatment where techniques such as massage are used to strengthen the surrounding muscles. See Guys & St Thomas for more information around physiotherapy. If your sports injury is still bothering you, please make an appointment to see your doctor. Better to be safe than sorry.

Anti-Inflammatory Foods

Berries are small fruits that are packed with fibre, vitamins, and minerals. Think strawberries, raspberries and blueberries. Anything with berry at the end! You can grab a handful to snack on, or drop a few into a bowl of Growli to give your breakfast a berry boost and help your recovery along. Berries contain antioxidants and these compounds have anti-inflammatory effects that may reduce your risk of disease.

Fatty fish is a great source of protein and contains omega-3 fatty acids. Although all types of fish contain these acids, among the best sources are salmon, sardines, herring, mackerel and anchovies.

Bell peppers and chili peppers are loaded with vitamin C and antioxidants that have powerful anti-inflammatory effects. Grapes contain anthocyanins, which reduce inflammation. Broccoli is rich in sulforaphane. This is an antioxidant that fights inflammation by reducing your levels of cytokines and NF-kB. Research has also shown that vitamin K-rich leafy greens like spinach and kale curb inflammation.

Nuts have a healthy kind of fat that helps stop inflammation. Olive oil and avocados are also good sources. I quite often have a handful of nuts a day! Just be careful with any more as the calories soon add up.

My Mrs will be pleased about the next food tip! Herbs and spices also have antioxidants. Turmeric (found in curry powder) has a strong substance in it called curcumin. Garlic can also help fight inflammation and may even help prevent cartilage damage from arthritis.

If you have a condition that causes inflammation, it may help to change your diet. While medication and other treatments are important, many experts say that adopting an anti-inflammatory diet can be just as effective.

There are also some foods that can cause inflammation. Try to avoid or limit carbohydrates (e.g. white bread and pastries), fried food (e.g. fries), carbonated soft drinks, red meat, processed meat (e.g. hot dogs) and lard.

I hope you found this article useful, let me know if you have any niggling injuries and I’ll keep you posted on my arm injury over the coming weeks.