We’ve all heard the phrase – ‘you can’t out-train a bad diet”. This phrase also extends to injury rehabilitation and prevention. No matter your fitness level, goals or previous achievements, being mindful of fuelling your body correctly is essential. Hence, we need to focus on the goal of nutrition in MSK.

Here at Goodall Healthcare Group, we often see patients doing all the right things with their rehab routines, but sometimes progress can be slower than expected. Often, nutrition is the missing piece of the puzzle.

Why Bones and Muscles Need the Right Nutrition

Bones and muscles work together as a team. They help us move, protect our organs, support posture, and maintain balance. As we age, however, bone density and muscle mass naturally decline. For women, this is further affected by the menopause, where a natural decrease in oestrogen affects bone density.  This can lead to muscle weakness and exacerbation of joint pain. The good news is that nutrition can slow this decline and even reverse some of its effects when combined with the right therapy and exercise.

Key Nutrients to Support Strength and Mobility

Calcium and vitamin D play critical roles in skeletal health. Calcium is a primary mineral component of the bone matrix, contributing to bone density and structural integrity. Vitamin D facilitates intestinal absorption of calcium and maintains calcium homeostasis. Dietary sources include dairy products, leafy green vegetables, fortified plant-based milks, and oily fish.

In these summer months, you want to expose a minimum of 20% of the skin to the sun for a minimum of 20 minutes (however, you need to apply appropriate SPF) – most healthcare professionals would recommend SPF 50.

Protein plays a vital role in building and repairing muscles. It also contributes to bone health. You can get protein from lean meats, fish, eggs, tofu, beans, and nuts. There is a large evidence base that protein needs to increase during all stages of healing – some authors can have quoted almost a 2.5x increase per kg per day. Current recommendations are up to 1.5g per kg of bodyweight per day. **

Omega-3 fats help reduce inflammation, which can ease joint pain and improve muscle recovery. They are found in oily fish and in plant sources like flaxseeds and walnuts.

Magnesium and potassium support muscle function and protect bones. Foods such as nuts, seeds, bananas, avocados, and leafy greens are excellent choices.

Vitamin K2 helps guide calcium into the bones rather than allowing it to build up in arteries. You’ll find it in certain fermented foods and cheeses.

If you have an allergies or if you are currently pregnant/trying to conceive , then it’s very important to consult a health professional before making drastic changes to your diet.

The Power of a Balanced Diet

Rather than focusing on individual nutrients, it’s important to look at your overall diet. The Mediterranean-style eating pattern, which is rich in vegetables, fruits, whole grains, healthy fats, and lean proteins, has been shown to support bone and muscle health and reduce inflammation.

In contrast, diets high in processed foods, sugars, and unhealthy fats can promote inflammation and contribute to muscle loss and weakened bones.

How We Support Nutrition at Goodall Healthcare Group

At Goodall Healthcare Group, we encourage patients to consider how nutrition fits into their treatment plans. Whether you’re recovering from an injury, managing joint pain, or simply aiming to stay active and strong, the right diet can make a real difference.

We also have personal trainers who have studied nutrition through their training, who are there to support our patients through their journey.

We regularly see that simple dietary improvements, when combined with our MSK services – manual therapy, shockwave therapy, dry needling help our patients feel stronger, move better, and recover faster.

If you’re unsure where to start, we can help. Our team provides practical guidance to help you create a nutrition plan that supports your therapy and long-term health goals. Our holistic approach, which includes offers of support by our wellbeing coach and personal trainer is optimised to provide results in a consistent way!

Final Thoughts

What you eat truly matters. Whether you’re an athlete, managing a chronic condition, or simply wanting to stay active and independent for years to come, good nutrition plays a key role. At Goodall Healthcare Group we take a whole-person approach to care, and nutrition is an important part of that. If you’d like to learn more, we’d love to help.

If you would like to read more about the role of nutrition in musculoskeletal health, you can explore this article here: Nutrition and Physical Activity in Musculoskeletal Health — MDPI https://www.mdpi.com/2673-396X/6/1/10

**https://www.anfponline.org/docs/default-source/legacy-docs/docs/ce-articles/nc092023-01.pdf

As always, to get in touch:

Email: info@goodallhealthcaregroup.co.uk

Phone: 07818631574 or 01937364566

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