Ginger and Turmeric for Rotator Cuff Injury Inflammation
Can ginger or turmeric be used to reduce rotator cuff inflammation?
Reducing inflammation promotes healing. While I was recovering from a partial rotator cuff tear I wanted to reduce the inflammation in my injured shoulder, but I also wanted to avoid risky anti-inflammatory drugs.
So I did some research and decided to try ginger and turmeric for inflammation.
Ground turmeric comes from a root that looks similar to ginger. It’s a great spice that can be used together with ginger, which has anti-inflammatory properties of its own.
Many people would have you believe that in order for turmeric to be effective, you have to take it in capsule form. Particularly people who are selling it in capsule form.
This is how I take turmeric
I drink half a teaspoon of turmeric in a small glass of apple juice or almond milk twice a day. I’m not crazy about the stuff, but my plan was to fix my arm come hell or high water so…hey-ho and bottoms up!
Apparently some people add it to coffee, vegetable juice, or smoothies. I haven’t tried that yet—but no doubt I will.
Given that a teaspoon of turmeric is not considered a lot, I also sprinkle it in my food a couple of times a week. It’s great in rice dishes, stews, curries, and my favourite South African dish—Chakalaka. The great thing about Chakalaka is that you can tweak the ingredients to suit yourself. I add vegetable stock and small potatoes and cook it till the potatoes are soft and the stock reduced.
The turmeric suggestion came from my friend Ann of Ann Heizer Physical Fitness in California. Turmeric is a potent natural anti-inflammatory with many other health benefits. (Turmeric should not be used by people with gallstones or bile obstruction. Though turmeric is often used by pregnant women, it is important to consult with a doctor before doing so as turmeric can be a uterine stimulant.)
Ginger as an anti-inflammatory
Ginger was my other choice for reducing inflammation. I prefer it to Turmeric and happily toss it into many of my meals. It has the added benefit of lowering blood pressure.
Don’t consume more than 4g of ginger per day. Pregnant women should not take more than 1g per day.
This is how I like ginger
I buy fresh ginger root, wash it, and grate it as I need it. My favourite way to have ginger is in coconut milk before I go to bed.
Add ginger to milk, almond milk, or coconut milk as an anti-inflammatory
I measure out a small glass of milk, place it in a saucepan on the stove, grate about a teaspoon of ginger into it, and let it simmer for a couple of minutes. You can vary the flavour by adding cinnamon, a drop of vanilla, or cardamom pods to the mix.
Then pour it back into the glass through a strainer and sweeten to taste. I add half a teaspoon of honey but be aware that sugar in any form is not good for inflammation, so be frugal.
Does turmeric and ginger really reduce inflammation?
I believe it does. I haven’t had any before-and-after inflammation-measuring tests so I can’t give you any scientific data, but after using turmeric and ginger for about 6 weeks I felt a a lot less pain in my shoulder. My arm feels less fragile and I don’t wince every time I bump against something.
I feel that my efforts have paid off and I’m glad I persisted with these two spices. I will probably always include them in my diet one way or another as a torn rotator cuff can continue to be bothersome for the rest of your life.
Other anti-inflammatory spices
Cumin, cinnamon, cardamom and garlic contain powerful antioxidants that help reduce inflammation. If you include two or more of these in your daily diet, amounts generally used in cooking can be enough to make a difference.
Things to avoid if you’re trying to reduce inflammation
Meat: replace it with Omega-3 rich fish; or legumes, beans, and whole grains.
Smoking: it reduces blood circulation. If you have a rotator cuff injury you’ll recover faster if you increase blood flow to the shoulder muscle. Massage improves criculation, but smoking does the opposite.
Another great resource for an anti-inflammatory diet is Dr. Andrew Weil’s Anti-Inflammatory Diet & Pyramid, which also includes turmeric and ginger.
Click here to read about my own rotator cuff recovery process – and see before and after photos.
Legal and Health Disclaimer: The information on this website is for information purposes only. It reflects my personal experience using The 7-step Rotator Cuff Treatment System for guidance through rotator cuff exercises. It is not intended to replace the medical advice from a licensed physician or medical practitioner. Before considering ANY procedure, exercise or general advice please consult with a doctor.
Rotator Cuff Tear 