Supplements and herbs - Strains and Sprains

Along with self-care measures, supplements-taken internally or applied externally-promote tissue repair, strengthen injured areas, and reduce inflammation. They can be very effective for sprains or strains, and most need only be used for a week or so, or until the injury begins to feel better.

Various oral supplements can speed the healing process; they can all be taken in combination and with conventional painkillers. Try vitamin A in high doses for five days; it helps the body use protein and repair tissue. The antioxidants vitamin C and flavonoids aid in healing and in limiting further injury to connective tissues and muscles. A builder of cartilage (the "shock absorber" of the body), glucosamine serves to strengthen and protect the joints and ligaments.

Bromelain, an enzyme derived from the pineapple plant, may prevent swelling and reduce inflammation, thereby relieving pain; it also promotes blood circulation and speeds recovery, but just how much of this is absorbed orally is controversial. Although most people don't need manganese supplements on a regular basis, those with sprains or strains may benefit from a one-week course of this mineral, which plays a role in keeping tendons and ligaments healthy.

Topical therapies may also work. Apply creams or ointments containing the plant extract arnica to sore muscles or joints to reduce pain and swelling and encourage healing. Compresses soaked in a mixture of either sweet marjoram oil or rosemary oil and water can produce a soothing, pain-relieving effect and are useful in decreasing swelling.