The Road To Recovery


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Remember the time when you got injured, twisted your lower back, or sprained your ankle? The process of healing could be slow and painful without proper care and treatment. With so many types of therapists around, do you know which one you should go to? Physiotherapy is one of the most widely known treatments around. But do you know when you should see one?



Physiotherapy


What comes to mind when you think physiotherapy? I know I think of people having broken bones or having a sports injury. But what I didn’t know was that physiotherapists treat ALL SORTS of injuries and disabilities, from back and muscle pains to asthma recovery, even childbirth preparation! They are pretty much miracle worker.

Physiotherapy helps restore movement and function when someone is affected by injury, illness or disability. They maintain health for people, managing pain and disease for patients through movement and exercise, manual therapy and education, helping them stay in work longer and more independently.

 

physiotherapy

 

GetDoc’s Pooja Physiotherapy and Health Care Center has shared some tips on when you should undergo physiotherapy

Signs when Physiotherapy Treatment Will Help You!


* You Get Pain at Your Desk.

* You have lost balance.

* You are in pain even after medications.

* You are not moving as easily as you used to: Knee, Shoulder, Back, Neck, Elbow, Ankle discomfort.

* You keep going for massages to get some relaxation. (sign of Weakness)

* If you are Returning to work after Sports Injury, Surgery, bed rest.

* You want to understand & Solve your Muscles & Joints related Problems.

* You fear Long travels that will lead to pain in Back/ Neck

* You fear Lifting shopping bags/ light weights in daily life.

* Restore, maintain, and promote optimal physical function and fitness and optimal quality of life.

* Prevent the onset, symptoms, and progression of impairments, functional limitations, and disabilities that may result from diseases, disorders, conditions, or injuries.

Supplementing Your Recovery: accelerate_icon


Want to recover even faster? There are other things you can do besides seeing a therapist. Here are some foods to hack your recovery process!

There are 3 main stages in the tissue recovery, and nutrition can aid each step.

  • Inflammation

  • Proliferation

  • Remodeling


 

Inflammation is when a part of the body becomes red, swollen, painful and hot. During this process, the body’s white blood cells and other protective substances protect our body from infection and viruses. This process is critical as it initiates the healing process. However, too much inflammation can cause damage instead.



Eating more anti-inflammatory foods and less pro-inflammatory foods can help regulate the amount of inflammation











Anti-inflammatory foods (Omega 3s and monounsaturated fats)Pro-inflammatory foods (Omega 6s and trans/saturated fats, vegetable oils)
Olive oil

Avocados

Nuts and seeds

Fatty Fish (salmon, mackerel, sardines, tuna)

Flax seeds/flax oil
Fatty foods with transfats/saturated fats (Burgers, Cookies)

Processed foods (hotdogs, ham, bacon)

Vegetable oils: sunflower, corn, soybean oils

 

Herbs and spices to consider:


Curcumin


Can be found in: turmeric, curry powders

Recommended amount: 7tsp a day of powder OR 400-600mg in supplement form

Garlic


Recommended amount: 2-4 cloves/day OR 600-1200mg of garlic extract

Bromelainpexels-photo-139751


Can be found in: Pineapples

Recommended amount: 2 cups of pineapple/day OR 500-1000mg in supplement form

Flavonoids


Can be found in: Cocoa, tea and berries, green tea extracts, blueberries, citrus extracts

Recommended amount: no recommended amount has been set but it is advised to consume daily

 

Proliferation and remodelling stages are more energy dependent and energy needs tend to increase during acute injury repair. Energy needs during this phase would still be higher than being inactive, but lower than training phases. Your metabolism could increase by 15-50%.


Meal Guidelines:


1. Eat sufficient carbs

  • Opt for natural, minimally processed foods like whole grains, sprouted grain breads, quinoa and brown rice.


2. Eat adequate proteinpexels-photo-3


  • Opt for fresh and minimally processed meats like eggs

  • Legumes like red/black beans, lentils are good sources of protein

  • Plant based proteins such as kale and spinac

  • Protein supplements


3. Fruit and vegetables: Eat the rainbow.


Eat every vegetable and fruit of every color!

4. Good mix of dietary fats

Different types of fat should be taken in moderation. All fat intake should consist of:

1/3 monounsaturated, 1/3 polyunsaturated and 1/3 saturated fats

 

Vitamin and mineral supplements


Research has proven that supplementing the following vitamins and minerals could prove to speed up your recovery:

  • Vitamin A: 10,000 IU/day


Sources: sweet potatoes, carrots, oranges, spinach, peppers, papaya, vitamin supplements

  • Vitamin C: 1-2mg/day


Sources: citrus fruits (oranges, grapefruits), kiwis, broccoli, bell peppers, vitamin C supplements

  • Copper: 2-4mg/day


Sources: Shellfish (Oysters, clams, mussels), whole grains, organ meats (liver, kidney), cocoa, dark leafy greens, copper supplements

  • Zinc: 15-30mg/day


Sources: Oysters, cereals, dairy places, seafood, beef

 

 

For more information about physiotherapists in Singapore: GetDoc Physiotherapists SG

For more information about physiotherapists in Malaysia please visit: GetDoc Physiotherapists MY

 

Reference:

Pooja Physiotherapy and Healthcare Center

Precision Nutrition 

 

 

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Sara

by Sara

Certified nutritionist with sports and fitness in my blood. Basketball is my passion and I live by Ali’s saying “don’t count the days, make the days count” View all articles by Sara.




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