Where would I start?
First things first, I would get a proper diagnosis. Go and see a sports doctor, get an MRI if needed, and understand exactly what is going on. Too many people skip this step and just start throwing things at the wall. You need to know what you are dealing with.
Once I had a diagnosis, I would then build a recovery protocol based on the severity of the injury.
The Protocol
1. Hyperbaric Oxygen Therapy (HBOT)
This would be my number one go to. HBOT increases the amount of oxygen dissolved in your blood plasma by up to 1,200%. This oxygen rich blood reaches areas of the body that are damaged or have reduced blood flow (like an injured knee). It reduces inflammation, accelerates tissue repair, and promotes the growth of new blood vessels (angiogenesis).
For a knee injury I would be doing 60-90 minute sessions at 1.5-2.0 ATA, 5 days a week for a minimum of 20 sessions, potentially 40+ depending on the severity.
2. Red Light Therapy / Photobiomodulation (PBM)
Red and near-infrared light therapy penetrates deep into the tissue and stimulates the mitochondria (the powerhouse of the cell). This increases ATP (energy) production, reduces inflammation, and accelerates healing.
I would be using a device with both 630nm (red) and 850nm (near-infrared) wavelengths directly on the knee for 10-20 minutes per session, daily.
3. Peptides
BPC-157 would be my go to peptide for a knee injury. It’s a synthetic version of a peptide found in human gastric juice and it has been shown in studies to accelerate healing of tendons, ligaments, muscles, and even bone.
In Australia, BPC-157 is available orally (not injectable). I would be taking 500mcg twice daily on an empty stomach.
TB-500 (Thymosin Beta-4) is another peptide that promotes tissue repair and reduces inflammation. It works synergistically with BPC-157.
4. Nutrition
I would double down on my animal-based diet with a focus on:
- Bone broth (collagen, glycine, minerals)
- Organ meats (nutrient density)
- Eggs (complete protein, choline)
- Wild caught fish (omega-3s, anti-inflammatory)
- Supplementing with Vitamin C (collagen synthesis), Magnesium, and Zinc
5. Movement
This is where most people go wrong. They either do too much too soon or they do nothing at all. You need to find the balance. Work with a good physiotherapist who understands your diagnosis and build a progressive loading program.
The goal is to maintain as much range of motion and muscle mass as possible while respecting the healing process.
How long would this take?
It depends on the severity of the injury. A mild ligament sprain might be 4-6 weeks. A more serious meniscus or ACL issue could be 3-6 months or longer. The key is consistency and patience.
The combination of HBOT + PBM + Peptides + Nutrition + Smart Movement is, in my opinion, the most powerful recovery stack available today. It’s what I would do, and it’s what I recommend to clients at my clinic.
If you want to follow along, you can find me on insta.
If you are based in Sydney Australia and want to check out my health optimisation and recovery clinic called Feel Good Nation feel free to pop in any time.
Peace and love
Nuggin