NUTRITIONAL INFLUENCES ON SOFT TISSUE INJURIES
Soft tissue injuries are amongst the most common injuries in sport and normal life. Most people have experienced or know someone close to them that have battled with shin splints, plantar fasciitis, tendonitis, achilles tendonitis, knee or lower back pain. The commonality of these injuries is concerning and should be addressed with a thorough understanding of all contributing factors. These injuries usually occur during physical activity, and although impact forces influence these tissues, this is not the only culprit.
As you have probably noted a common theme in my posts is that what you eat influences what happens inside your body. Nutrition, plays a significant role in preventing soft tissue injuries.
Just to make sure we are on the same page, a little anatomy first.
What is soft tissue?
Soft tissue is tissues that connect, support or surround other structures and organs of the body, not being bone. It includes, tendons, ligaments, fascia, skin, fibrous tissues, skin, fat and synovial membranes (which are connective tissue) and muscle, nerves and blood vessels (which are not connective tissue).
Connective tissue is responsible for responsiveness of whole body movement. Most soft tissue injuries relate to poor connective tissue. Collagen (a protein made up of a triple helix chain of amino acids) is an abundant protein of connective tissue. The longer the collagen the more strength it exerts.
Research indicates that individuals who have weak collagen experience more injuries through out their lives. Notably wrinkles, arthritis and circulatory problems also indicate poorer quality collagen that cannot prevent the tissues from pulling apart. The level of complexity of making collagen makes it very dependent on good nutrition and very susceptible to the effects of pro-inflammatory foods.
Top 3 Pro-Inflammatory Foods to avoid:
1. Refined Sugar. Eg. Table sugar, high fructose corn syrup, soft drinks, sweetened beverages, candies, sodas etc.
2. Industrial Seed and Vegetable Oils and Trans Fats. Eg. corn, cottonseed, canola, peanut, rice bran, grape seed, sunflower, safflower and soybean oils. Artificial trans fat found in highly processed, refined, fried foods like doughnuts, margarine, fast food, frozen foods, chips, cookies, crackers, candy, instant soups, cake mixes, pasta mixes, microwave popcorn etc.
3. Processed Foods (artificial food additives)
4. Gluten and other refined grains. Eg. Cereals, breads, pasta, pizza, muesli, rye, barley, wheat.
These foods lead to inflammation in the body, which results in an increase in white blood cells, which attack free radicals and release enzymes that break down collagen. Chronic exposure to pro-inflammatory food in addition to a nutrient deficiencies leads to the production of poorer quality collagen negatively affecting ageing, joint stability and soft tissue. Hello injuries!