Natural Support for Injury and Recovery

Athlete or not, these supplements may help

Are you an athlete? Are you someone who likes to engage in sports often? Then you’re not immune to injury. Even a sedentary person isn’t immune to injury. Most of us have seen famous athletes injure themselves while playing their sport. We all feel sorry and hope that they recover well and fast on all fronts. Unfortunately, no one bothered to see how they recovered physically, psychologically, and nutritionally. In this article, we’ll take a look at common supplements which cover the nutrition part. These supplements can improve healing and speed up recovery from an injury or even surgery due to injury.

Serrapeptase (also called serratiopeptidase) is a special type of enzyme that metabolises protein and can be used to treat carpal tunnel syndrome, postoperative inflammation, sprains, and torn ligaments. Some studies have strongly suggested that it can be an alternative to NSAIDS (nonsteroidal anti-inflammatory drugs) without the major side effects. Serrapeptase is isolated from the bacteria found in silkworms (Bombyx mori) and is widely available as a supplement.

Based on an article that was published in the Asian Journal of Pharmaceutical Sciences (May 2017), serrapeptase shows great potential mainly because of its anti-inflammatory, fibrinolytic, and analgesic activities. It also stated that it even enhanced the mechanism of actions of several antibiotics like cephalexin, minocycline, and cefotiam.

The three important mechanisms by which serrapeptase exerts its effects:
- Fibrinolytic. Serrapeptase breaks down fibrin, debris, and damaged tissue without digesting living tissue, enabling it to dissolve blood clots from injury.
- Analgesic. Serrapeptase may inhibit pain by blocking the release of bradykinin (pain mediator) from injured or inflamed tissues.
- Anti-inflammatory. Serrapeptase removes the blockage of fluid and promotes drainage, thereby reducing swelling. It also helps in guiding inflammatory cells towards the site of inflammation so they can exert their actions.
The typical dosage for serrapeptase is 10mg to 60mg once a day on an empty stomach. Choose supplements that are enteric-coated because stomach acid destroys the enzyme before it’s absorbed in your intestines.

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Bromelain is a concoction of protein-digesting enzymes derived from the pineapple plant. It’s a well-established fact that athletes are vulnerable to osteoarthritis of the knee. A study that appeared in the International Journal of Molecular Sciences (December 2016) has considered its efficacy in alleviating the symptoms of osteoarthritis of the knee. Enzymes found in the extract had antifibrinolytic, antithrombotic, analgesic, and anti-inflammatory properties. The last two properties have great promise in addressing the pathology of osteoarthritis. Another recent study from 2017 has found bromelain’s significance in treating surgical wounds, decreasing inflammation secondary to trauma, and its use in cleaning burn injuries using oral and topical preparations.

Dosage of bromelain for osteoarthritis is based on a combination product that contains trypsin 48 mg, rutin 100 mg, and bromelain 90 mg. It’s given as two tablets three times a day for one month. These doses have only been formulated in scientific studies. Other studies raise the dosage from 200mg to 400mg for acute knee pain (not necessarily knee osteoarthritis). Make sure you don’t have an allergy to pineapple and any of its products before taking bromelain.

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Papain is an enzyme extracted from the fruit (raw) of the papaya plant. Concerning sports injury and recovery, the supplement papain may be able to help you in both its oral and topical form. A study published in the journal Medicine and Science in Sports and Exercise (October 2009) demonstrated papain’s role in improving muscle function after exercise when combined with bromelain and fungal proteases. The proposed mechanism of action was decreased inflammation by regulating the presence of inflammatory cells. The dosing used in the study was close to 6g daily for a mixture of the three ingredients. There has been no recommended dose of papain for use in post-exercise improvement in muscle function.

Topical preparations of papain for wound healing from trauma show greater promise. A study in 2010 formulated a papain-based wound cleanser and wound debridement ointment. This experimental preparation was used on the wounds in rats and showed faster healing times with better collagen deposition. As of now, papain supplements are available in pill, powder, and topical (ointment) forms. Watch out for an allergic reaction, especially from the topical forms.
Boswellia (also known as Indian frankincense) is an extract from the Boswellia serrata tree. It’s not a surprise that the gum-resin extracts of this tree have made its way into the limelight as an anti-inflammatory supplement since it has been used in folk medicine for thousands of years. The extract contains various terpenes (boswellic acids, active ingredient) that directly inhibit the action of pro-inflammatory enzymes involved in injury and recovery. Active people and athletes who suffer from osteoarthritis may benefit greatly from this supplement.

A study that was published in the journal Clinical Rheumatology (August 2017) has evaluated the effect of Boswellia in combination with another extract, Elaeagnus angustifolia (Russian olive) versus the effect of ibuprofen in patients with osteoarthritis of the knee. Surprisingly, the effects of the two forms of treatment were comparable, minus the side effects of ibuprofen. The Arthritis Foundation in the US recommends 300mg to 400mg of the supplement that’s at least 60% made up of boswellic acid three times daily.
MSM stands for methylsulfonylmethane, a sulphur-containing dietary supplement naturally found in your body. A study published in The Journal of Sports Medicine and Physical Fitness (April 2012), found that a 10-day supplementation with MSM decreased muscle damage from exercise through its antioxidant and anti-inflammatory properties. Other studies have highlighted its ability to decrease the symptoms of osteoarthritis and increase levels of another powerful antioxidant, glutathione.

Based on a study, the dose for decreasing muscle damage after exercise is 50mg per kilogram of body weight dissolved in 200ml of water once for ten days. For joint pains, the Arthritis Foundation in the US recommends 6,000mg of MSM once per day. Do not take MSM if you’re a regular alcoholic beverage drinker.
Curcumin is the compound responsible for the spice turmeric’s yellow colour and also its active ingredient in treating inflammatory conditions like tendinitis (Achilles tendinitis, tennis elbow, golfer’s elbow) and arthritis. These two conditions are very common among the general population, especially the non-sedentary ones. Curcumin’s action includes inhibition of substances that promote inflammation.

A study published in the American Journal of Physiology (August 1999) has shown that curcumin can stimulate muscle regeneration in cultured muscle cells. In other pre-clinical studies (in rats), curcumin administration showed deposition of well-organised collagen fibres after tendon injuries. For now, there has been no standard dosage for curcumin when it comes to its use in post-injury states. For arthritis and tendinopathies (including tendon injuries) a dose of 500mg is to be taken two times a day for eight weeks according to the study. Choose curcumin supplements that include a compound called piperine, which helps its effectiveness by increasing its absorption.

Most of the supplements presented here have been used in traditional Chinese medicine, Ayurvedic medicine, and other forms of alternative medicine for thousands of years. What we presented here is the science or evidence (or a lack thereof) behind their claims when it comes to their use in injury and recovery. Injury from sports or any activity, whether acute or chronic always involves inflammation (with inflammatory and immune cells), collagen deposition (scar formation), and fibrinolysis (remodelling). These supplements may do one or all three of these processes, making them useful in injury, healing, and recovery.

You are in charge of your injury and its consequences. The supplements mentioned here are only a part of your holistic approach in your road to recovery. You may consider them as additional support to optimise your healing. As always, ask your primary healthcare provider first before taking any of these supplements. This applies to all cases, especially if you’re taking any blood thinning medications. We have another article on recovery you may want to read about, click here.