Many Americans are “weekend warriors,” saving all of their exercise time or yard work for the weekends. While it may be the most convenient or the only time you can squeeze these activities in, this is how most sports injuries occur. Tennis elbow, torn ligaments, bruises, twisted ankles,sprains, shin splints, cramps, and more send people to the doctor in pain.

Causes also include poor circulation, mineral deficiency, too much fat and sugar in the diet, and an overacidic system. A sprain is caused by a twisting motion that actually causes a tear in the ligaments that secure the joints. Tendonitis is an inflammation of a tendon and usually results from a strain or overexertion. Both conditions are painful and require time and care for proper healing.

Sports injuries involve muscle pain, tendonitis, sprains, and torn ligaments.

Dietary considerations
Consume vegetable protein to speed healing. Add magnesium-rich foods to help relax muscles, such as nuts, beans, and whole grains. Have a glass of pineapple juice, since bromelain is an anti-inflammatory agent.

Avoid sugar, caffeine, red meat, and soft drinks during the healing phase.Drink plenty of water to flush toxins.
Supplement support for sports injuries
• Arnica, for sprains and bruises
• Ruta graveolens, for pulled tendons
• Rhus Tox, for swelling
• Sportenine, for tendonitis
• Magnesium: 800 mg
• B-complex vitamin
• Kava
• L-theanine
• Creatine: 1,000 mg
• Chromium picolinate: 200 mcg
• Vitamin C: 3,000–5,000 mg
• Quercetin
• Bromelain
• Glucosamine: 1,500 mg
• Chondroitin: 1,200 mg
• Silica
• A daily green drink

Lifestyle choices
• Massage the area frequently to stimulate circulation.
• Apply ice packs on day of injury—thirty minutes on, fifteen minutes off for the first three to four hours, then alternate between hot and cold packs the following day.
• Be sure to elevate the injury to inhibit swelling.
• Wrap with an ACE bandage if possible to prevent swelling.
• Take a very warm sea-salt bath with a few drops of lavender essential oil for stress relief.