Recovering from arthroscopic shoulder or knee surgery? Your body needs the right fuel to heal efficiently. While rest, physical therapy, and follow-up care are essential, what you eat can significantly impact your recovery speed. Here are some foods to load up on that reduce swelling, support joint health, and accelerate healing.
Why Inflammation Slows Recovery
After surgery, your body undergoes an inflammatory response to heal damaged tissues. Although some inflammation is natural, excessive inflammation can lead to pain, stiffness, and delayed recovery. Instead of relying solely on medication, strategic nutrition can help regulate inflammation and promote faster healing.
Best Anti-Inflammatory Foods for Joint Recovery
- Fatty Fish (Salmon, Mackerel, and Sardines)
Rich in omega-3 fatty acids, these fish reduce inflammation, protect cartilage, and improve joint mobility. Include grilled or baked fish in your diet at least twice a week. - Dark Leafy Greens (Spinach, Kale, and Swiss Chard)
These winter greens are loaded with vitamin C, antioxidants, and magnesium, all of which help reduce oxidative stress and support tissue repair. - Citrus Fruits (Oranges, Grapefruits, and Lemons)
Packed with vitamin C, these fruits enhance collagen production, which is crucial for ligament and cartilage repair. Plus, their antioxidant properties protect joints from further damage. - Nuts and Seeds (Walnuts, Flaxseeds, and Chia Seeds)
These superfoods provide omega-3s, fiber, and protein, all essential for reducing swelling and improving joint function. - Bone Broth
A natural source of collagen and amino acids, bone broth rebuilds cartilage, strengthens ligaments, and supports overall joint health.
Healing Faster with Every Meal
This winter, embrace anti-inflammatory foods and give your shoulders and knees the best chance at a full recovery. Small nutritional changes today can mean less pain and better mobility tomorrow. Contact our office to learn more about personalized recovery plans after arthroscopic knee and shoulder surgery that get you back to the activities you love.
AUTHOR: Geoffrey Van Thiel, MD is a board-certified orthopedic surgeon specializing in sports medicine treatments of the hip, knee, and shoulder, with a focus on compassionate cutting edge care. Dr. Van Thiel’s commitment to athletics and an active lifestyle is evident in both his personal belief that activity leads to better health, and his involvement with the Chicago Blackhawks Medical Network, AHL Rockford IceHogs and US National Soccer Teams.
