By Sierra Cooley
When something hurts, it’s natural to assume it’s the result of an injury or overuse. This is especially true for those returning to exercise or who don’t exercise consistently (think weekend warriors). But when aches and pains creep up, particularly without an obvious cause, another possibility is chronic inflammation.
INJURY VS. INFLAMMATION
Injuries and inflammation present with similar symptoms, such as swelling, stiffness and pain, making them difficult to differentiate. Here are the key things to look for:
- Acute injury: Usually the result of a specific trauma causing localized pain. It typically worsens with movement and improves with rest.
- Overuse injury: Unlike acute trauma, overuse injuries develop gradually due to poor biomechanics, improper technique or increasing activity too quickly. They often start as mild, intermittent pain or tightness before progressing to more severe symptoms that require rehabilitation to completely resolve.
- Chronic inflammation: This causes more widespread stiffness, swelling or pain. It also may present with fatigue, skin rashes or digestive issues. Pain and restricted movement in joints and muscles usually do not improve with rest and persist for weeks or more.
WHAT CAUSES CHRONIC INFLAMMATION?
Chronic inflammation is triggered by lifestyle factors like poor diet, sedentary behavior, stress and obesity, although it also can be caused by underlying health conditions. If you have persistent inflammation or pain that doesn’t resolve with rest, it’s important to see a doctor to rule out potential autoimmune, metabolic or cardiovascular issues.
NUTRITION AND RECOVERY
Once you have distinguished between injury and inflammation, you can take certain steps to speed up your recovery with focused nutrition and lifestyle habits.
For inflammation:
- Diet: A nutrient-dense, whole-foods diet high in omega-3 fatty acids, antioxidants and polyphenols (such as the Mediterranean diet) is instrumental in reducing inflammation. Prioritize colorful vegetables and fiber while limiting or eliminating ultra-processed foods, sugars and trans fats.
- Activity: Exercise has an anti-inflammatory effect on the body. Light exercise like swimming, walking or biking is a great choice. The goal is to keep your joints moving and add strength training as your capacity allows.
For injury (acute or overuse):
- Recovery: Use the RICE protocol (rest, ice, compression, elevation) for the first 24 to 72 hours. From there, transition to short, gentle movement and progressive loading once the initial swelling and pain have decreased. Refrain from exercise until you regain a full range of motion and pain and swelling have subsided.
- Diet: While an anti-inflammatory diet is important here as well, protein plays a larger role in injury recovery because it is essential for tissue repair. Aim for one gram of protein per pound of body weight. Ensure that you’re getting enough vitamin C, vitamin D and collagen to support healing.
Whether the issue is inflammation or an injury, addressing the root cause can optimize recovery time and help prevent future setbacks.
Sierra Cooley, PA-C, practices orthopedic surgery at Ochsner Health Center – Hancock. Contact her at (228)395-1224 or visit ochsner.org to learn more.