Penn Herb Wellness Guide
Sprains and Strains
- Reliable and relatively consistent scientific data showing a substantial health benefit.
- Contradictory, insufficient, or preliminary studies suggesting a health benefit or minimal health benefit.
- For an herb, supported by traditional use but minimal or no scientific evidence. For a supplement, little scientific support.
Our proprietary “Star-Rating” system was developed to help you easily understand the amount of scientific support behind each supplement in relation to a specific health condition. While there is no way to predict whether a vitamin, mineral, or herb will successfully treat or prevent associated health conditions, our unique ratings tell you how well these supplements are understood by some in the medical community, and whether studies have found them to be effective for other people.
For over a decade, our team has combed through thousands of research articles published in reputable journals. To help you make educated decisions, and to better understand controversial or confusing supplements, our medical experts have digested the science into these three easy-to-follow ratings. We hope this provides you with a helpful resource to make informed decisions towards your health and well-being.
| Supplement | Amount | Why |
|---|---|---|
Bromelain | 4 to 8 tablets a day of bromelain |  [3 stars] Bromelain, a proteolytic enzyme, may be helpful in healing sprains and strains because it is anti-inflammatory and appears to promote tissue healing.
|
Proteolytic Enzymes | 4 to 8 tablets a day of proteolytic enzymes containing trypsin, chymotrypsin, and/or bromelain | [3 stars] Proteolytic enzymes, including bromelain, may be helpful in healing sprains and strains because they are anti-inflammatory and appear to promote tissue healing. |
Comfrey | Apply an ointment containing 35% herbal extract |  [2 stars] Comfrey is widely used in traditional medicine as a topical application to help heal wounds. |
Horse Chestnut | Apply a 2% gel every two hours | [2 stars] Horse chestnut contains a compound called aescin that acts as an anti-inflammatory and reduces edema (swelling with fluid) following injuries. |
L-Carnitine (Exercise-Related Muscle Injury) | 3 grams per day | [2 stars] One trial showed that people who take L-carnitine for three weeks before engaging in an exercise regimen are less likely to experience muscle soreness. |
Tart Cherry (Exercise-Related Muscle Injury) | 80 mg anthocyanins, the equivalent of approximately 100120 cherries, 1624 ounces tart cherry juice blend, 1 ounce of liquid concentrate, or 400 mg of concentrate in tablets or capsules | [2 stars] Some studies indicate that supplementing with tart cherry may support muscle strength recovery and reduce pain, especially after exercise. |
Vitamin C | 250 to 500 mg with meals and at bedtime | [2 stars] Vitamin C is needed to make collagen, the “glue” that strengthens connective tissue. Vitamin C supplementation can speed healing of various types of trauma. |
Zinc | Take under medical supervision: 25 to 50 mg daily ( plus 1 to 3 mg of copper daily, to prevent depletion) | [2 stars] Zinc helps with healing. Even a mild deficiency can interfere with optimal recovery from everyday tissue damage and more serious trauma. |
Arnica | 2,000 to 9,000 mcu per day |  [1 star] Arnica is considered by some practitioners to be among the most effective wound-healing herbs available. |
Chondroitin Sulfate | Refer to label instructions | [1 star] Chondroitin sulfate may promote wound healing by providing the raw material needed by the body to manufacture molecules found in skin, tendons, ligaments, and joints. |
Copper | Refer to label instructions | [1 star] Trace minerals, such as copper, are known to be important in the biochemistry of tissue healing. |
DMSO | Refer to label instructions | [1 star] DMSO has anti-inflammatory properties and may inhibit the transmission of pain messages by nerves. Supplementing with it may ease the pain of minor injuries. |
Glucosamine | Refer to label instructions | [1 star] Glucosamine sulfate may promote healing after injury by providing the raw material needed by the body to manufacture molecules found in skin, tendons, ligaments, and joints. |
Manganese | Refer to label instructions | [1 star] Trace minerals, such as manganese, are known to be important in the biochemistry of tissue healing. |
Multivitamin | Refer to label instructions | [1 star] Taking a multivitamin-mineral supplement can help insure against deficiencies that slow the healing process. |
Silicon | Refer to label instructions | [1 star] Trace minerals, such as silicon are known to be important in the biochemistry of tissue healing. |
Vitamin E (Exercise-Related Muscle Injury) | Refer to label instructions | [1 star] Antioxidant supplements, including vitamin E, may help prevent exercise-related muscle injuries by neutralizing free radicals produced during strenuous activities. |
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The information presented by TraceGains is for informational purposes only. It is based on scientific studies (human, animal, or in vitro), clinical experience, or traditional usage as cited in each article. The results reported may not necessarily occur in all individuals. Self-treatment is not recommended for life-threatening conditions that require medical treatment under a doctor's care. For many of the conditions discussed, treatment with prescription or over the counter medication is also available. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements or before making any changes in prescribed medications. Information expires December 2025.