Pairs

This section continues the injury-recovery focus of the original Nutritionally, founded by Brandon Cha at Tenafly High School. Although nutrition as a whole should be balanced with a healthy proportion of proteins, carbs, and other nutrients, the information below offers insights into which foods are particularly beneficial during a specific injury, along with practical exercises to support recovery.

1. Ankle Sprain

- Foods: Anti-inflammatory foods — fatty fish (such as salmon or sardines), turmeric, ginger, berries, leafy greens.
- Exercises: Towel scrunches with your feet, resistance band eversion/inversion, single-leg balance drills.

2. Stress Fracture (e.g., shin or foot)

- Foods: Calcium-rich foods (yogurt, cheese, fortified plant milks), vitamin D (eggs, salmon, fortified cereals, etc.), protein for tissue repair.
- Exercises: Once healed, non-impact cross-training (such as swimming or cycling), calf raises, tibialis raises, and controlled plyometric progressions.

3. Tendonitis (e.g., Achilles or elbow)

- Foods: Omega-3-rich foods (such as flaxseeds, chia seeds, or walnuts), vitamin C for collagen synthesis (oranges, kiwi, bell peppers), gelatin + vitamin C combo, etc.
- Exercises: Eccentric loading — heel drops for Achilles, wrist extensor eccentric curls for tennis elbow.

4. Knee Ligament Sprain (e.g., MCL)

- Foods: Collagen-supportive foods such as bone broth, citrus fruits, lean meats, or anti-inflammatory sources such as olive oil and dark leafy greens.
- Exercises: Quadriceps and hamstring strengthening exercises such as wall sits, glute bridges, step-ups, and balance drills.