#TeamTouchlinePerformance
Alright team, let's talk about muscle tears. As a Sports Massage Therapist here at Touchline Performance, I see a lot of you coming in with strains and pulls. We work hard on getting those muscles to relax and heal through massage, but there's another piece of the puzzle we need to chat about and that is: Vitamin D.
You probably know Vitamin D is important for strong bones, but new research is showing it plays a bigger role in our muscles than we thought. Turns out, if you're low on Vitamin D, your muscles might be more likely to tear in the first place. And when you're trying to recover, getting enough Vitamin D could actually help them heal better and get you back on the field faster (or whatever activity you partake in).
Think of Vitamin D as helping your muscles stay strong and resilient. It helps with muscle strength, power, and even how quickly they can recover after a tough session. Plus, it can help keep inflammation down, which is a big deal when you're dealing with a tear.
So, how do you know if you're getting enough? The best way is to get a blood test. (See you GP for this or one of the online providers) For athletes, we often want to see levels a bit higher than the standard recommendations to really support muscle health.
Getting your Vitamin D fix can be as simple as catching some sunlight (when we have it!). Around 10-15 minutes a few times a week on your arms and legs should do the trick for most people with lighter skin. If you've got darker skin, you might need a bit longer. Now, a word of caution here: if skin cancer runs in your family, or if you're generally more prone to it, you need to be extra careful with sun exposure. Don't go trying to get all your Vitamin D by baking in the sun. You can also find Vitamin D in some foods like fatty fish, eggs, and fortified milk. And sometimes, especially during those winter months or if you're not getting much sun, a supplement might be a good idea. Chat to your doctor about what's right for you, especially before taking high doses.
Recommended Amount
While these are general guidelines, individual needs vary. Consulting a registered nutritionist or your GP is recommended for tailored advice and potential referrals.
Note: These are general recommendations primarily focused on bone health. Athletes and individuals recovering from muscle injuries may have higher needs. It is advised to consult with a healthcare professional for personalised advice*.
Check out this article for a detailed, in-depth look at the research supporting recommended intake of Vitamin D [Vitamin D]
In saying that
While Vitamin D supplementation can be beneficial in muscle tear recovery, it's essential to recognise it as part of a comprehensive approach. Adherence to the P.R.I.C.E. protocol — Protection, Rest, Ice, Compression, and Elevation — remains fundamental. Furthermore, consistent engagement in prescribed rehabilitation exercises is critical for restoring optimal strength and flexibility. We also recommend considering sports massage therapy, particularly at Touchline Performance, to mitigate muscle tension, enhance blood circulation, and facilitate the healing process..
So, let's work together on your recovery. Make sure you're following your rehab plan, getting enough rest, eating well, and maybe have a chat with your doctor about your Vitamin D levels. It could be the missing link to getting you back to your peak performance!
Written by: Adam J. Merton
*Kennel KA, Drake MT, Hurley DL. Vitamin D deficiency in adults: when to test and how to treat. Mayo Clin Proc. 2010 Aug;85(8):752-7; quiz 757-8. doi: 10.4065/mcp.2010.0138. PMID: 20675513; PMCID: PMC2912737. [https://pmc.ncbi.nlm.nih.gov/articles/PMC2912737/]