Sports injuries such as a sprained ankle, a bruise or a pulled muscle – are not a serious illness, but they can still mentally and physically upset an athlete.
Depending on the severity and intensity of the injury, the healing period can range from several days to several weeks. Of course we would like to shorten this period in order to be fit again as soon as possible. Important for a fast healing process is the strict adherence to the correct initial measures, especially to reduce swelling and control the subsequent inflammatory reactions in the tissue. This also accelerates the healing process and athletes are back in the game, on the field or on the mat.
We should add enzymes to the known immediate measures rest, ice, compression & elevation.
More than just R-I-C-E
While the so-called RICE rule is generally known, the use of enzymes in sports injuries is a lot more niche and only common among specialists and professionals.
Just a quick recap on what RICE stands for:
- R for Rest: The injured joint or muscle should not be stressed further and, if possible, immobilised in the acute phase.
- I for ice: Cooling causes the vessels to contract. As a result, less fluid enters the surrounding tissue and the swelling is reduced.
- C for compression/pressure dressing: Light pressure also counteracts the swelling.
- E for elevation, raising the injured limb (best above heart level) to reduce swelling.
The proteolytic enzymes mentioned above are still missing from these recommendations. We are therefore adding another E to the RICE rule:
- E for enzymes: Proteolytic enzymes have an antiedemic and anti-inflammatory effect. This means that they counteract swelling and control the subsequent inflammatory reactions. This accelerates the healing process.
What are proteolytic enzymes?
Proteolytic enzymes normally break down proteinas part of the digestive process. But they can do even more. When they enter the bloodstream, they regulate inflammation-promoting transmitters and support regenerative processes in injured tissue by breaking down damaged cell material. The best known enzymes of this group are bromelain from extracted from pineapples and papain from papayas. Enzymes from animal sources such as trypsin and chymotrypsin are also active enzymes.
For the immediate treatment of injuries, standardized dosages are necessary which we cannot source from food alone. Even a pineapple-rich diet does not provide the necessary amounts of bromelain. It is therefore convenient that there are supplements in a capsulated form that were developed for this use. The question on how to tell if a product is right for you we will answer in the tips section further below.
Chymotrypsin/Trypsin cut the healing time of injuries in half.
Placebo-controlled studies showed that the healing time for ankle injuries, can be reduced from 2 to 3 weeks to 10 to 12 days by an enzyme combination (chymotrypsin and trypsin). This cuts the healing time approximately in half. Haematomas also disappear faster: bruising of the knee subsided after 12 days in the enzyme group and after 3 weeks in the control group. Painful facial injuries (“black eye”, injuries in the area of the nose, bruises) also healed twice as fast as in the enzyme group as compared to the control group. The black eye disappeared within 10 instead of 20 days, the painful bruises on face and nose healed after 8 to 12 instead of 15 days.
Swelling also subsides faster under the adminstration of enzymes. One week after surgery, the enzyme group showed an average 12 % reduction in swelling, while the control group showed only a 1.45 % reduction.
Scientific evidence therefore supports the usefulnessd of enzymes. What is missing is the knowledge about the practical use of proteolytic enzymes in case of an injury.
When, how much and for how long
Enzymes are best used immediately as part of the RICE measures. The faster this is done, the faster the formation of edema is stopped. This means less swelling, less pain and faster regeneration of the injured tissue. In the subsequent healing phase, the enzymes control the inflammations and thus enable faster regeneration. They also help to break down the damaged cell material. Proteolytic enzymes should therefore be taken until the complete restoration of functionality.
The dosage is determined by the manufacturer of the supplement. In the case of food supplements, the indicated daily dose should be used every 2 to 3 hours within the first 10 hours in the acute phase. Afterwards, enzymes are used according to the consumption recommendations on the label until the injury has healed.
TIPS for the effective use of enzymes
- As seperate as possible. Proteolytic enzymes break down protein. If the enzymes were to be taken with milk, yoghurt or other food, they would be highly active in the stomach and be consumed during protein digestion. It is therefore essential to take them on an empty stomach, i.e. 30 to 60 minutes before a meal or at the earliest 2 hours after a meal. Those who have to get up during the night can use that opportunity to take the enzymes on an empty stomach.
- Pay attention to pure substances when buying: The market for enzyme preparations is confusing. Unlike certain drugs and supplements that contain a number of undesirable components in addition to the active ingredients, various supplementary products are available that are manufactured according to the pure substance principle. These preparations contain no additives and the sensitive enzymes in delayed-release capsules pass the stomach more easily.
- Use combination preparations: Products that contain several proteolytic enzymes, such as a mixture of bromelain, papain, trypsin and chymotrypsin, are useful for sports injuries. Other natural substances, such as bioflavonoids – such as rutin and quercetin, which also have a decongestant and antioxidant effect – characterise good enzyme preparations.
- Note enzyme activity: The enzyme activity is a difficult topic, since each enzyme has its own way of measuring. Bromelain, for example, is measured in FIP units, chymotrypsin in USP units. Now, advertising a combination product with the total enzyme activity is often a marketing trick. Good products show the activity of each enzyme separately.
Enzymes are an athlete’s best friend.
Sports injuries (just like any other injury) are always annoying. Especially the long healing phase puts our patience to the test. Not only competitive athletes want a quick return to training, everyone wants to return to the normal rhythm of life as soon as possible. Enzymes cannot prevent injuries. But they are an accompanying measure to accelerate the regeneration and healing processes. And they are a natural remedy that the body is already familiar with: proteolytic enzymes are also a component of our food. Good enzyme preparations fit into every sports bag, where they are immediately available in case of injury.
