Whether you’re recovering from an injury, pushing your performance to the next level, or simply wanting to feel your best each day, nutrition plays a massive role in how your body functions. What you put on your plate has a direct influence on your energy levels, your ability to heal, and how your body manages inflammation—a major culprit behind chronic pain and reduced mobility.
At Dr. Kevin Crawford’s orthopedic and sports medicine practice in Lubbock, we help patients not only repair injuries but also strengthen their overall health through smarter lifestyle choices. And one of the most powerful tools you have is food. Here are proven nutrition hacks to help fuel your body, reduce inflammation, and restore long-lasting energy.
Choose Whole, Anti-Inflammatory Foods
Whole foods contain natural antioxidants, minerals, and vitamins that keep inflammation in check. Prioritize foods that are rich in omega-3 fatty acids, phytonutrients, and fiber:
✅ Fatty fish like salmon, sardines, or trout
✅ Colorful fruits such as berries, oranges, and cherries
✅ Leafy greens including spinach, kale, and arugula
✅ Healthy fats from olive oil, avocado, and nuts
These foods support joint health, help calm swelling around injured tissues, and protect against degenerative conditions that can worsen with age or athletic wear.
Kick Processed Sugars to the Curb
Sugary snacks may give you a quick rush, but the crash that follows leads to fatigue, cravings, and inflammation spikes. Over time, diets high in refined sugar increase the risk of arthritis flare-ups and disrupt the body’s healing process.
Instead, satisfy sweet cravings with fruit or snack on a handful of almonds and dark chocolate (70% cacao or higher)—a combination that supports heart health and provides sustained energy.
Go Big on Lean Protein
Protein is the building block for muscle repair and growth—especially crucial after orthopedic injuries or strenuous training. Include complete proteins throughout the day:
- Chicken, turkey, eggs
• Greek yogurt or cottage cheese
• Beans, lentils, and quinoa
• Lean cuts of beef or bison
Spreading protein across meals keeps your metabolism steady and improves recovery between workouts or physical therapy sessions.
Spice with Purpose
Certain herbs and spices are more than flavor enhancers—they are powerful inflammation fighters.
⭐ Turmeric (with black pepper to improve absorption)
⭐ Ginger
⭐ Garlic
⭐ Cinnamon
Adding these naturally boosts your body’s defenses and can help reduce joint stiffness and muscle soreness.
Stay Hydrated for Better Performance
Even mild dehydration can drain your energy and decrease mobility. Water helps transport nutrients, lubricate joints, and regulate temperature during activity. A good rule of thumb:
Drink at least half your body weight in ounces per day, and more on active or hot days.
Adding electrolytes or coconut water after a tough workout replenishes lost minerals that keep your muscles firing properly.
Fuel Your Day with Complex Carbs
Carbohydrates are not the enemy—processed carbs are. Choose slow-digesting options that stabilize blood sugar and deliver long-lasting fuel:
- Oats, quinoa, barley
• Sweet potatoes
• Beans and legumes
• Whole-grain breads and pastas
Balanced carbs support endurance, cognitive function, and physical performance.
The Bottom Line
Inflammation doesn’t just affect joints—it impacts overall energy, mental clarity, and your ability to stay active. By making small, consistent changes to your diet, you give your body the nutritional support it needs to heal, recover, and perform at its peak.
Dr. Kevin Crawford is committed to helping patients feel stronger from the inside out. If you’re in the Lubbock area and dealing with chronic pain, a recent injury, or mobility challenges, our team can provide personalized orthopedic care and guidance to help you get back to the activities you love—without being held back by inflammation or fatigue.
Follow us on Facebook and Twitter, by Sports Doctor Lubbock, Rotator Cuff Repair, and Shoulder Instability
This article is for general purposes only and should not be considered medical advice. If you have any medical issues or questions, consult your physician.