The Role of Nutrition On Injuries, Pain & Recovery with Dr Ian Seels
May 11, 2025
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Dr. Ian Seels, a seasoned musculoskeletal physiotherapist, shares invaluable insights on how diet influences pain and recovery, particularly for runners. He discusses the significance of inflammation over weight, advocating for anti-inflammatory diets rich in healthy fats and low in carbs. The conversation reveals how chronic inflammation can hinder recovery and highlights the benefits of nutritional ketosis. Seels also delves into the importance of omega-3 to omega-6 balance and offers tips for readers to make informed dietary choices for better overall health.
Focusing on nutrition quality over calorie counting is crucial, as chronic inflammation significantly impacts injury recovery and musculoskeletal health.
Active management of injuries encompasses mechanical, mental, and dietary factors, emphasizing the synergy of these aspects for effective recovery.
Adopting a low-carb, high-fat anti-inflammatory diet can improve resilience against chronic inflammation, aiding in pain management and recovery for runners.
Deep dives
The Impact of Nutrition on Musculoskeletal Health
Nutrition plays a critical role in managing injuries, pain, and recovery in runners. Dietary choices can significantly influence inflammation and recovery processes within the musculoskeletal system. The discussion emphasizes the need to focus on the quality of calories consumed rather than merely calorie counting or weight loss, as chronic low-grade inflammation can be a prominent risk factor for musculoskeletal dysfunction. By addressing dietary inflammation, athletes may find improved resilience against injuries, enabling better performance and longevity in their running pursuits.
Active Management for Enhanced Wellbeing
Active management is essential for optimizing physical health, particularly for runners aiming to sustain their activity into older age. This approach encompasses three facets: mechanical factors, mental health, and dietary impacts. Enhancing trunk strength and spinal mobility can help improve overall biomechanics, while addressing emotional health can mitigate negative influences on pain management. Emphasizing nutrition, particularly minimizing pro-inflammatory foods, is a crucial component in this triad of active management, aimed at fostering a robust musculoskeletal system.
Reassessing Dietary Guidelines
Current dietary guidelines promote a high carbohydrate intake, which may contribute to chronic inflammation. Many individuals struggle with weight management due to a reliance on carbohydrate-rich foods, often perpetuating a cycle of frustration and health decline. The emphasis shifts towards understanding diet as a means of controlling inflammation rather than merely focusing on weight. Adopting an anti-inflammatory dietary approach, such as a low-carb, high-fat, and moderate-protein diet, can potentially alleviate symptoms related to musculoskeletal issues.
The Dangers of Chronic Inflammation
Chronic low-grade inflammation is a significant determinant of musculoskeletal health, often exacerbated by dietary choices. Persistent inflammation can prevent optimal healing, leading to prolonged pain and increased injury risk. Identifying and addressing dietary sources that promote inflammation, particularly those high in carbohydrates and sugars, is vital for recovery. By shifting dietary perspectives and focusing on nutrient quality, runners can potentially reduce inflammatory responses and enhance their overall health.
Practical Steps for Dietary Change
Implementing changes to one’s diet requires actionable steps to foster long-term health improvements. Recommendations include reducing ultra-processed foods and adopting a low-carbohydrate, high-fat diet rich in whole foods, antioxidants, and omega-3 fatty acids. Encouraging a focus on nutrition labels not only helps identify harmful ingredients but also educates individuals about their energy intake sources. Ultimately, embarking on this dietary journey can empower runners to experience better energy levels, improved recovery, and a more robust overall health profile.
Guest: Dr. Ian Seels | Specialist Musculoskeletal Physiotherapist
🧠 Episode Summary
In this thought-provoking episode, Brodie chats with Dr. Ian Seels, a private musculoskeletal physiotherapist with over 35 years of experience and a co-author of the paper The Relevance of Diet in Musculoskeletal Clinical Practice – A Narrative Review. Together, they explore the emerging science behind how diet influences inflammation, pain, and injury recovery—with a particular focus on what this means for recreational runners.
If you're battling persistent niggles, chronic tendon pain, or just want to run pain-free into your later years, this episode offers a fresh perspective you might not have considered: what you eat could be the missing link in your recovery journey.
🔍 What You’ll Learn
Why inflammation matters more than weight when it comes to injury and pain
How a high-carb Western diet may be quietly sabotaging your recovery
The 3 pillars of "active management" for injury: mechanical, mental, and metabolic
The basics of an anti-inflammatory diet (very low carb, high fat, moderate protein)
The difference between nutritional ketosis vs. metabolic acidosis
How to train your body to burn fat instead of carbs for endurance
Simple ways to reduce oxidative stress and support your gut health
Why omega-3 to omega-6 balance is critical for joint and tendon health
Label-reading tips that might surprise even the most health-conscious runners
Whether CRP and ketone testing is worth doing to track inflammation
🧪 Practical Takeaways for Runners
A 4–6 week anti-inflammatory diet “trial” could help reduce pain and improve energy
Reducing processed foods and increasing healthy fats can shift you into a less inflamed state
Berries, leafy greens, herbs, and spices are powerful sources of antioxidants
Ketone testing can “gamify” your dietary changes and provide real-time feedback
Omega-3s from oily fish, grass-fed meats, and free-range eggs support healing
🛠️ Resources Mentioned
📄 Paper: The Relevance of Diet in Musculoskeletal Clinical Practice – A Narrative Review
For MORE Run Smarter Resources 🏃♂️📚 - Including Free Injury Prevention Courses 🩹🎓 - The Run Smarter Book 📖 - Access to Research Papers 📄🔍 - & Ways to Work with Brodie 🤝👟 👉 CLICK HERE! 🎉✨
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