Nutritional Guidelines for Shoulder Health and Recovery

Introduction

Proper nutrition plays a crucial role in maintaining shoulder health and supporting recovery from injuries or surgery.

Key Nutrients for Shoulder Health

1. Protein

• Essential for tissue repair and muscle maintenance
• Recommended sources:
  • Lean meats
  • Fish
  • Eggs
  • Legumes

2. Anti-inflammatory Foods

• Help reduce joint inflammation and pain
• Include:
  • Fatty fish (salmon, mackerel)
  • Berries
  • Leafy greens
  • Nuts and seeds

3. Collagen-Supporting Nutrients

• Vitamin C
  • Citrus fruits
  • Bell peppers
  • Strawberries
• Vitamin D and Calcium
  • Dairy products
  • Fortified foods
  • Sunlight exposure

Foods to Limit

• Processed foods
• Excessive sugar
• Refined carbohydrates
• Alcohol

Hydration

• Maintain 8-10 glasses of water daily
• Increase intake during rehabilitation

Special Considerations

Post-Surgery

• Increased protein needs (1.2-1.6g/kg body weight)
• Focus on easily digestible foods
• Consider nutritional supplements as recommended

Chronic Conditions

• Maintain healthy weight to reduce joint stress
• Consider anti-inflammatory diet approach
• Consult with healthcare provider about supplements