You may have seen the video of a competitor of the Lake Placid Ironman 2018 just before crossing the line at 13hours 30mins, to celebrate he takes a small jump in the air, he lands awkwardly and breaks his left ankle.

His body had gone through not only the very demanding race, but at least three years of endurance training, to get to that level of ‘fitness’ and many more decades as a runner, cyclist or swimmer. 

That break could have happened at any moment – but I want to ask why did it break; we often think that a sprain and fractures are due to the twist and fall, but was that joint already weak?


For example in trail running the ground is uneven and we may trip on a tree root or land in a hole putting us off balance overloading the joint. If the joint is strong then we recover.

A different approach to normal treatment is to consider what you are eating.  

Traditional Chinese Medicine

Looks at food therapy as well as meridians to prevent injuries and illness. If there is a lack of nourishment through a poor diet the ligaments and tendons will be more susceptible to damage.

Refined foods, such as white sugars and flours, and sugar-laden drinks will all leave your body in nutrient debt; skin, hair, bones, tendons and ligaments will all suffer.


The meridian and organ that supplies nutrients to the ligaments, tendons, is predominately the Liver Channel.

If the diet is lacking in nutrient then Liver Blood Deficiency develops.  Some signs that you have this would be blurred vision, and or ‘floaters’ in the eye, pale and dry tongue, dry skin, dandruff, cold hands and feet and a weak pulse on the left wrist.

We need to nourish blood and restore strength to the body the following foods can be used over time,

recovering from sprains, ligament and tendon damage

Including a range these foods in a normal quaintly to your weekly meals: aduki beans, black beans, beef, beetroot, seaweed, spirulina, dark leafy greens: kale, spinach, nettle, bone marrow soups, egg, dates, fig and oats.  

Also a supplement of glucosamine & chondroitin, these normally include zinc and manganese too that will help strengthen the joints.  

Many years ago I broke my leg in a two-wheeled accident and remember asking the staff at the hospital ‘What foods will benefit my recovery?’ I was met we blank looks. 

I now know that my question was valid; to prevent injury from sprains and fractures and aid recovery your body needs a range of nutrients.

This is how the foundations in nutrition can save you from that pain and suffering. 

Thanks for reading


Caspar's essential Shopping list

  • What foods I buy and why? Food that fit my constitution and the reason. Nutritional content and more.


for more details click – Fitness and Nutrition Week Page


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Written by

caspar chamberlain

Personal Trainer and Nutrition Advisor