If we allow our bodies to heal themselves, they will. This article will explain the three stages of healing and the steps you need to take in each phase to achieve the best results. This is key to a quick and successful recovery.
This article:
- How to heal from injuries
- Understanding the stages of healing is crucial
- Inflammatory phase
- Phase of proliferation
- Remodelling phase
How to heal from injuries
Although it may seem strange for a physiotherapist to say this, you don’t really need them to poke, rub or zap any injury. Our bodies are capable of healing on their own, thanks to millions of years of evolution. A strong massage in the wrong phase can actually cause injury to worsen! michaelkorssitesaleonline
Massage, acupuncture and electro therapy are all options. These treatments can be used to relieve symptoms such as. Although they can ease the symptoms of stiffness and pain, they do not affect the healing process that occurs inside your cells. Your body requires the right combination of exercise and rest to heal. You will understand all this when you read the following sections.
The healing process for injuries involves three phases.
- The Inflammatory Phase
- The Proliferation Phase
- The Remodelling Phase.
Depending on how severely you have been injured, these phases can last up to three weeks. There is always overlap between the phases.
Understanding the stages of healing is crucial
Survival is the most important mission of your body in this world. It is constantly concerned about starvation and won’t waste energy on things you don’t require.
You may desire big muscles, but it is not enough to “want” them. Your brain must be told that it needs to become stronger. This can be done by giving it a stimulus. For larger muscles, the stimulus would be lifting heavy weights. Your brain detects when your muscles are struggling to do the job and this acts as a stimulus to grow stronger muscles.
Most injuries (sprains, tears, breaks etc.) Cell damage is the most common cause of injuries (sprains, tears, breaks etc.). The first step is to remove the damaged cells (inflammatory phase), then new cells must be formed (proliferation Phase). These new cells will then need to grow stronger to match their original counterparts (remodelling phase). globalwebhealth
You need to follow a carefully crafted treatment program that includes the right amount of exercise and rest to help your injury heal. You’ll damage the new cells if you push it too hard too quickly. You can rest the injury, but don’t exercise. The cells won’t recover their full strength if you don’t exercise.
You will understand this better if you read the explanations below each phase.
Inflammatory phase
The inflammation phase begins as soon as you injure your self and lasts usually between 4 and 6 days.
Simply put, when you injure your cells, the fibres and blood vessels become torn or damaged and you experience bleeding. This is the beginning of the inflammation phase.
To stop bleeding, a clot must first form in the wound. This clot provides scaffolding to allow other cells to attach during healing. This works in a similar way to how scabs form on your skin after you have cut yourself.
The distress signal sent by the injured cells to all other cells in the body calls for inflammation to occur. Patients are keen to get anti-inflammatory drugs as soon as possible after injury to “stop” inflammation. Inflammation has earned a bad reputation over the years.
The truth is that inflammation is vital for wound healing. Research suggests that anti-inflammatory drugs can slow down or even hinder the recovery process from bone and muscle injuries. Within the first few days after sustaining an injury, take ibuprofen and naproxen.
CORTICOSTEROIDS (cortisone), and smoking can also affect wound healing. They can cause poor or non-healing. While corticosteroids can play a part in chronic injuries, they should not be used during the acute stages.
Inflammation is the body’s natural way of cleaning out a wound and preparing the body to rebuild healthy tissue. Certain cells can migrate into the wound to destroy bacteria and other cell debris. They prepare the cell for the next phase of its life, the proliferation phase.
The inflammatory phase can be described as:
- Swelling
- Redness
- Warm to the touch
What to do in the inflammatory phase
The inflammatory phase should focus on protecting the injured area in order to avoid further injury to the weakened tissue. It also needs to be limited in its bleeding.
- Stop doing what you are doing. You will only make the injury worse and will not be able to continue playing or training your sport. Your recovery will take longer.
- Reduce bleeding. After inflicting the injury, apply ice and gentle compression for 10 min. If possible, it may be helpful to raise the injured area. This reduces internal bleeding and decreases the inflammation response. An excessive amount of bleeding can lead to pressure in the joint or muscle. The increased pressure can cause damage to nearby cells as well as cut off blood circulation. Attention: Ice applied for more than 10 minutes, or very intense compression may cause the opposite effect.
- Apply ice to reduce swelling and elevate the affected area. As mentioned above, excessive swelling can cause pressure to build up in the tissue around it, which can result in a more serious injury. Ice can be applied every two hours for the first three to five days.
- Protect the injured area. In severe cases, a crutch or sling can speed up recovery. You can help your cells and fibers recover if you reduce the load for a few days after injury. You should not use crutches, splints, or slings for longer than two days without consulting a doctor. This can hinder your recovery. A NOTE OF CAUTIONS: Over-protection of injuries can result in poor recovery outcomes.
- Gentle movement. You can reduce pain by moving the affected body part in a pain-free area. Depending on how severe the injury is, I recommend that people start this process on the second day. If you injure it today then start moving it tomorrow.
Phase of proliferation
After the body has completed the inflammatory phase, it will now use the proliferation phase to repair the tissue. This phase sees the formation of new blood vessels, cells and the laying down of collagen fibres. This phase can last from 4 days to 14 days, depending on how severe the injury is.
The injury is still healing, but the ligament and muscle are still weak. The injury (or whatever you have injured) is still quite weak. The collagen fibres and new cells do not look the same in injured tissue. They are not organized to create a strong functional scar.
All fibers must be aligned in a direction that the scar can withstand force to make it strong. While the scar becomes stronger over time, it is still vulnerable. It can easily be torn if you overload it, e.g. You can easily tear it if you load it too fast, e.g.
This phase can be described as a pile of spaghetti on your plate. All of the spaghetti strands must be aligned so that the scar is strong. This will occur during the remodelling phase.
What to do in the proliferation phase?
- You should move within your pain limits. Because movement is essential, it allows the body to create new cells. It also tells it in which direction to align new cells and collagen fibers.
- However, you may need to limit the force that is applied to the affected body part. For example, if your ankle strain is severe enough that you need crutches to help you, then you can move from 2 crutches to 1 crutch to no crutches in 2 weeks. This is dependent on the severity of your injury. Talk to your physiotherapist about this.
- Relative rest is something I strongly advocate. Rest alone is not good for injuries. Relative rest is when you stop training and do not cut out the aggravating exercises. Or you decrease the intensity or weight to the point that it doesn’t aggravate the injury. You can maintain some of your fitness and help your injury heal in the most effective way.
Remodelling phase
This phase can begin as early as 8 days after an injury, and can last up to a year depending on how severe the injury is. Sometimes, lower back injuries can take as long as 2 years to completely recover from. It is crucial to do the right rehabilitation exercises during remodelling. I will explain.
The collagen fibers and the cells that are first laid down are extremely thin and do not align in the same manner as healthy tissue. Think of your spaghetti again.
You can tug on scar tissue by moving your body parts and performing stretches. The body uses this tugging to determine the direction in which it should align the fibers. It signals the body to make stronger cells and collagen fibers.
This allows the scar tissue to grow stronger over time. This is how you can create a functional scar.
It is important that you understand the time it takes to heal a muscle, ligament or other injury. To regain full strength. Research shows that the wound is only 33% strong after a week. At 3 weeks, it’s 30% stronger. At 3 months, it’s around 80%.
What to do during the remodelling stage
It should now be obvious why it is important to undergo a carefully crafted strengthening program before you return to your sport. There is no single treatment that works for all. You should seek the guidance of a qualified physiotherapist who is available to communicate with you and your coach.
My patients do better when I am able to help them with their personal training. I provide certain guidelines for them to follow until they are fully healed. My patients are able to lose only a small amount of their fitness this way.
If you use the right braces and taping techniques, you may be able play sport even before your strength is fully restored.
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