⭑ Pain relief tablets lengthen healing times for knees and ankle injuries - item #1.
⭑ Why sprains hurt more at night - this is natural, learn why - item #2.
⭑ Amazingly this diet speeds sprain and strain recovery! Here's why - item #3.
⭑ Your instinct to rest your sprained knee or ankle is outdated - item #4.

I trust you are well and active.

The most common "goodbye" to amateur runners from their physiotherapist is "remember, don’t do too much too soon". I didn't listen (again), and cooked my left knee. The good news? I have some useful tips to share with you about tendon and ligament injuries.

It helps to know that tendons connect muscles to bones whereas ligaments connect bone to bone. Tendons are generally stronger and better shock absorbers, such as from jumping, than ligaments. Ligaments are more elastic because they have to bend with joints but still hold the joints together.

Tendons suffer from strain injuries - muscle to tendon - and ligaments suffer from sprain injuries - tear of the ligament. They both have poor blood supply and heal slowly.

There are common vexed questions about knee and ligament injuries, for example, should I take aspirin or ibuprofen? Is it better to rest and keep the knee immobilised or keep moving and walking? Should I keep exercising or will it make things worse? Are there foods that will help my ligaments recover faster? Why does it hurt so much at night should I see a doctor?
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I dug deeply and found scientifically validated answers. Read on to learn how to worry less about the pain at night, accelerate the growth of stronger tendons and ligaments and shorten the recovery time through exercise.
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01 To Tablet or Not To Tablet? The Definitive Answer

After injuring my right hamstring 14 months ago I was coming back into running form and at the Wednesday night athletics 10 days go the crowd cheered me on "Walter's back!". Harder I pushed.

The next morning I could barely walk, the pain in my left knee was excruciating. I did too much too soon.
It is during this period of high pain, and even higher during the night - more on this below - that we generally reach for an aspirin or ibuprofen.

⇒ For faster healing it is best to not take these.

The initial acute period is stimulated by a rush of white blood cells and bleeding, swelling and pain usually for 7 to 10 days. This period ends when the body has the removed enough debris, germs, and damaged tissue to start the actual healing process.

At this time, our body stimulates release of powerful analgesics (SPMs) and in turn the SPMs trigger the release of specialist chemical messengers which start the healing process. At this time you will notice the daytime decrease considerably. In my case, at day 9, the daytime pain level dropped by about 50%.

What this means for you ... Emerging research evidence reveals NSAIDs e.g. aspirin (such as Disprin) ibuprofen (such as Nurofen) naproxen (such as Naprosyn), may prolong pain duration by suppressing the SPM activity necessary for the healing process to begin.

In other words, NSAIDs may provide short-term pain relief but compromise long-term healing and extend overall pain duration.​

Now, hold on to your seat, because for the same biological reason the ICE component of the near-universal RICE method (Rest-Ice-Compression-Elevation) will also provide short-term pain relief but compromise long-term healing and extend overall pain duration.​
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Ice constricts blood vessels, decreasing blood flow and oxygen/nutrient delivery at the injury. But increased blood flow and some swelling are essential components of effective damage control.

⇒ If you can stand the pain, the evidence says to avoid NSAIDS and icing for faster overall healing.

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02 Yes, Nighttime Pain IS Worse. Don't Panic

Should I see a doctor? Is it getting worse? Why is it SOOO painful?

You *might* need to see a doctor - I don't know - but don't panic *just* about the nighttime pain of your sprain or strain - it's normal.
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Our circadian rhythm includes a cortisol cycle. Cortisol keeps us alert and aware and ready for "fight or flight". It helps our brain override, or smother, little niggles and pains which otherwise might make us hesitate to run from a lion i.e. because we have a sore knee.

An hour or so after your usual bedtime your body turns down your cortisol levels so that you can enter deep restorative sleep.

⇒ The reduced cortisol also allows your body to become aware of all your little niggles and pains and then take action to attend to them, like a micro-version of the drama going on with your knee or shoulder or ankle.

Unfortunately this also means that your sprained ankle or knee REALLY hurts - you can’t escape it no matter which way you place your leg or foot. But the underlying injury is not worse, you are just feeling it "unmasked".

What this means for you ... Consider these two scenarios:

• Scenario 1: Know that your cortisol level turns back up to daytime level at around your normal wakeup time and just cope with the nighttime pain.
• Scenario 2: Take a NSAID to relieve the pain and potentially improve your sleep knowing that it may delay a little the onset of the healing phase.

⇒ They are both good choices according to your circumstances.

The high pain should quell between 7 and 10 days, if it doesn’t then get advice. Mine dropped by about half at day 9, which is typical for older adults.

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03 How Diet Helps Healing Tendons - Timing and Dose Matter

Other than water our ligaments are 85% collagen. During tissue repair your body must synthesise new collagen, which requires specific amino acids (proline and hydroxyproline) plus vitamin C as a critical enzyme cofactor. (Without vitamin C, the enzymes that cross-link and stabilise collagen fibres cannot function properly.)

A clinical trial using hydrolysed collagen peptides (dosed at 5 grams daily) combined with vitamin C supplementation showed significantly faster collagen synthesis and pain reduction compared to no dietary intervention in tendon injuries.

Research points to this combination being even more effective at accelerating healing when we are older, but without conclusive evidence yet.

What this means for you ... Targeted nutrition supporting the specific biochemical process your body needs for healing works:

• Collagen peptides: 5 grams daily (unflavoured dissolves in water, coffee, or tea; no taste)
• Vitamin C: 500–1,000 mg daily (excess excretes; no harm)
• Protein: ensure adequate dietary intake (1.2–1.6 g per kg body weight daily; critical for ages 70+)
• Duration: 8–12 weeks covering the entire remodelling phase

Start these immediately if injured; they're particularly important weeks 2–8 when collagen remodelling accelerates.

⇒ However, all this is not a magic cure - it only works alongside appropriate rehabilitation - see the next item.

Staying active and motivated to exercise can become increasingly challenging as we age. However, recent research suggests gut bacteria may play a much bigger role in getting us going than previously thought

A recent study discovered that the key to unlocking peak performance and motivation may lie in your gut!

Two superstar bacteria, Eubacterium rectale and Coprococcus eutactus, have been identified as producing fatty acid amides (FAAs). These powerful little compounds stimulate the CB1 endocannabinoid receptors in your gut, leading to increased dopamine release in the motivation-controlling regions of your brain.

And the best part? You can boost the levels of these bacteria in your gut simply by eating a diet rich in fibre, probiotics, and other gut-healthy foods. But it's not just about the science - it's about results!

As a recent convert to using an electric toothbrush full-time, I was surprised to read recently in the New York Times, in bold, that "You don't need an electric toothbrush" in their article "What Dentists Wish You Knew".

I'm a recent convert to using an electric toothbrush full-time. I've flirted with them in the past but found them more inconvenient than using a simple everyday manual brush.

As a convert, I wished I had been using one for the last 20 years, as I now see more debris being loosened, and my gums feel much better. My experience with an electric toothbrush over the last 6 months made me wonder why the NYT would advocate against powered toothbrushes when it could have been neutral, and perhaps even in favour.

I wanted to know what independent research has concluded about the benefits or otherwise of electric toothbrushing and dental hygiene.

Here's what I found.

Strong evidence supports the use of powered toothbrushes for better oral health, i.e., slowing the progression of periodontal diseases such as gingivitis.

Better oral health delays progressive diseases of aging. In fact, older adults with tooth loss have a higher risk of cognitive impairment and dementia, with increasing risk with each missing tooth, according to a study published in the Journal of the American Medical Directors Association.  Source: nia.nih.gov

In a world filled with endless possibilities, it's hard to know what direction to take with your life. So how do we find meaning in life?
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It's a question that has perplexed philosophers and thinkers for centuries and is still being debated today.

​Everyone knows that a big glass of milk before bed helps you sleep. But what about pistachios?

These small nuts are packed with nutrients, including protein and various minerals. A recent study suggests that eating pistachios before bed may help you fall asleep faster and stay asleep longer.

Pistachios have been used as medicine for centuries. But why would eating pistachios help you sleep?

​The answer lies in the brain.

Ab wheel rollouts (or ab rolling) are not only one of the best ways to strengthen your abs, but they will also strengthen our entire body.

People often think performing sit-ups is the best way to develop their abdominal muscles. Still, ab rolls are better than sit-ups for developing muscular endurance and overall fitness when performed correctly.

The ab wheel works better than traditional abdominal exercises such as crunches because it trains our core muscles in a different way. It can look super easy but don't be deceived.

Rollouts are challenging because they take much more coordination and control than a typical ab exercise. You must squeeze your butt, engage core muscles, and keep your hips and shoulder blades stable to see progress. The ab wheel isn't just about building strength; it also helps develop flexibility.

​Ab wheel rollouts primarily engages two of the most important muscles of the core: the rectus abdominis ("6-pack"), and the transverse abdominis, which are the core muscles surrounding our belly button and stabilising our torso.

GUEST POST by Elizabeth Elaine Reed* Elly writes health articles for sites such as eleven-magazine.com and fitness-savvy.co.uk. Click here for disclosure statement. 

​Did you just enter your 50s? Can you say with confidence and truth that your health is the same as it was in your prime years?

As men age, their health needs also change. They are more likely to have chronic conditions such as heart disease, diabetes, and high blood pressure. They also may have problems with their vision and hearing. But, getting older doesn't mean you're destined for an unhealthy future.

​You can still do various things to stay active, fit, full of energy, and healthy past your prime years. To stay healthy, you need to pay attention to your lifestyle choices and make sure you are getting the screenings and vaccinations you need.

In addition, you can also do the following: consider if multivitamins are for you, cut back on salt, limit your alcohol consumption, exercise regularly, get regular check-ups, and ensure adequate sleep.

GUEST POST by Juan Carlos Gonzalez* This post may contain affiliate links.  The author may earn a small commission for any purchases made through these links. Click here for the disclosure statement. No payment has been made to me or will be received by me - as the publisher of this blog - for this post - Walter Adamson.​