Spring Clean Your Diet: Nutrition for Injury Recovery & Inflammation Relief

April 14, 2025
A woman is eating a salad from a bowl with a fork.

At Movement Driven Performance Physiotherapy, we believe recovery starts from within. As the seasons shift and spring ushers in a sense of renewal, it’s the perfect time to refresh not only your environment and habits—but also your nutrition. Whether you’re recovering from an orthopedic injury or simply striving to stay active and pain-free, what you put on your plate directly impacts your healing, strength, and overall performance.

Here’s how to “spring clean” your diet and support your body from the inside out.

Reset Your Protein Intake

Protein is essential for injury recovery, acting like the body’s internal construction crew. It helps rebuild damaged muscle, ligaments, and connective tissue while maintaining immune function—even during periods of reduced activity.

Aim for 1.2 to 2.0 grams of protein per kilogram of body weight per day, depending on your recovery needs. Incorporate a variety of sources like lean meats (chicken, turkey), eggs, fish (especially those rich in omega-3s), and plant-based proteins like lentils and quinoa. Don’t forget about collagen—found in bone broth and collagen peptides—which is especially beneficial for joint, ligament, and tendon repair.

Clear Out Chronic Inflammation

While acute inflammation plays a necessary role in healing, chronic inflammation can stall your recovery and contribute to ongoing pain. That’s why an anti-inflammatory diet is a smart way to support your healing process.

Fill your plate with colorful, nutrient-rich foods like salmon, blueberries, citrus fruits, dark leafy greens, walnuts, flaxseeds, turmeric, ginger, and garlic. At the same time, cut back on processed snacks, fried foods, sugary drinks, and refined carbs to reduce inflammation from the inside out

Supplement Smartly for Joint Support

Sometimes, even the best diets need a little backup. Strategic supplementation can help fill nutritional gaps and give your joints and connective tissues a healing boost.

Top recovery-boosting supplements include collagen peptides for tissue support, omega-3s to combat stiffness, and anti-inflammatory compounds like turmeric, curcumin, and Boswellia. Don’t overlook immune and tissue-healing nutrients like vitamin C and zinc during your recovery period.

Boost Magnesium to Ease Muscle Cramps

If you’re dealing with muscle cramps, spasms, or disrupted sleep post-injury, low magnesium might be part of the problem. This essential mineral supports muscle function, recovery, and relaxation.

Add magnesium-rich foods to your daily intake—think spinach, pumpkin seeds, chickpeas, and dark chocolate (yes, really!). Magnesium glycinate or citrate supplements are also well-absorbed options for those needing a little extra support.

Hydrate to Heal

Water might seem simple, but it’s essential for effective recovery. Hydration supports nutrient delivery, joint lubrication, and detoxification—all vital during the healing process.

A good rule of thumb? Drink half your body weight in ounces of water each day. Add electrolytes if you’re sweating heavily or in post-op recovery, and consider herbal teas or bone broth for additional benefits. Remember—dehydration can tighten your muscles and slow healing, so don’t skip the sip!

Strengthen Your Gut, Strengthen Your Recovery

Did you know your gut plays a major role in recovery? A healthy gut supports immunity, reduces inflammation, and helps your body absorb the nutrients it needs to heal.

Nourish your gut with a mix of probiotic and prebiotic foods like yogurt, kimchi, garlic, onions, and bananas. Bone broth is another healing powerhouse, soothing the gut lining and supporting your body from the inside out .

Let Recovery Bloom This Spring

Spring isn’t just about cleaning out closets—it’s about refreshing your habits and prioritizing your health. Whether you’re dealing with an injury or working to stay strong, your nutrition can be one of the most powerful tools in your recovery toolbox.

At Movement Driven, we look at the whole picture. Our personalized care includes one-on-one manual therapy, custom rehab plans, exercise guidance, and support with nutrition and performance strategies to help you heal and thrive.

Book your Initial Evaluation or Treatment Session today—and give your body the same reset you’re giving your space. Because when you fuel well, you move better. And when you move better, you live better.

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