There Is No Quick Fix : Understanding Healing Time
Healing from the Inside Out: Understanding the Stages of Soft Tissue Healing
Welcome back to the MoveMed blog, where we continue to explore the intricate workings of the human body. Today, we’re delving into the remarkable process of how our bodies heal from soft tissue injuries - a topic that is crucial for anyone striving to live without pain and optimise their movement.
Understanding the stages of soft tissue healing is key to managing injuries effectively, whether you’re dealing with a sprained ankle, a muscle tear, or a ligament strain. Our bodies are equipped with an incredible capacity to heal, but the process is complex and requires time, patience, and the right kind of support.
The Three Phases of Soft Tissue Healing
The healing of soft tissue, such as muscles, tendons, and ligaments, occurs in three distinct phases: Acute Inflammation, Repair or Regeneration, and Remodelling. Each phase plays a vital role in restoring tissue integrity and function.
It is important to understand this when seeking pain relief from a treatment. Pain and dysfunction and healing are all poorly linked. The treatment plan often goes passed a period when the patient “feels better”, but structurally the body is still healing and those treatments become essential in phase three of healing.
Phase 1: Acute Inflammation (0-72 hours)
The acute phase begins immediately after injury and typically lasts up to 72 hours, depending on the severity of the damage. This stage is characterised by the body's initial response to injury - pain, swelling, heat, and redness. Prostaglandins, which are chemical mediators, are released to promote inflammation, increase blood flow, and facilitate the delivery of healing cells to the injured area .
The inflammatory response is often perceived negatively due to the associated pain, but it is an essential part of the healing process. It acts as the body's alarm system, signalling that repair is needed. However, managing this inflammation through appropriate treatment, such as chiropractic treatment, active rest, ice, compression, and elevation (RICE), is crucial to prevent excessive swelling that can delay recovery.
Phase 2: Repair and Regeneration (48 hours - 6 weeks)
Once the initial inflammation subsides, the body enters the repair phase, which can last from 48 hours to around six weeks. During this time, the body works diligently to repair damaged tissues through the synthesis of collagen, the primary structural protein in soft tissue. However, the newly formed collagen fibres are not yet fully organised in the direction of functional stress, which means the tissue is still fragile and susceptible to re-injury .
Movement and controlled physical activity during this stage are essential. Gentle, guided exercises help to align collagen fibres correctly, promoting stronger tissue formation. Avoiding movement entirely can lead to poor tissue organisation, which compromises the healing outcome.
Phase 3: Remodelling (3 weeks - 12 months+)
The remodelling phase is the longest, stretching from around three weeks post-injury to twelve months or more, depending on the extent of the damage. This phase involves the maturation and strengthening of collagen fibres, which gradually adapt to the mechanical demands placed upon them. In other words, the more appropriately you move, the stronger the repaired tissue becomes.
It’s important to understand that healed tissue, particularly in ligaments and tendons, often consists of Type III collagen, which is initially weaker than the original Type I collagen. Over time, with the right stresses applied, this new collagen is remodelled to improve its strength and orientation. Studies indicate that even at 40 weeks, the newly formed collagen remains inferior in quality compared to uninjured tissue, highlighting the importance of continued rehabilitation.
This is very important to understand when you think about how long your back pain will take to full rehabilitate after strain.
Optimising Your Recovery
Understanding the stages of healing can empower you to take an active role in your recovery. At MoveMed, we incorporate targeted therapies that support each phase of healing. Techniques like myofascial therapy, dry needling, and tailored exercise programmes are designed to optimise tissue repair, enhance collagen alignment, and reduce the risk of re-injury.
Conclusion: Healing is a Journey, Not a Race
Soft tissue healing is a finely tuned process that requires patience, the right interventions, and a proactive approach. By respecting each stage of healing, you give your body the best chance to recover fully and regain its strength. If you’re navigating an injury, remember that every step you take is a step towards a stronger, healthier you.
Ready to start your journey to recovery? Book your appointment with MoveMed today and let’s work together to support your body’s incredible healing capabilities.
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References
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Woo SL, Buckwalter JA. AAOS/NIH/ORS workshop. Injury and repair of the musculoskeletal soft tissues. Savannah, Georgia, June 18-20, 1987. J Orthop Res. 1988;6(6):907-31. doi: 10.1002/jor.1100060615. PMID: 3171771. https://onlinelibrary.wiley.com/doi/10.1002/jor.1100060615
Mead MP, Gumucio JP, Awan TM, Mendias CL, Sugg KB. Pathogenesis and Management of Tendinopathies in Sports Medicine. Transl Sports Med. 2018 Jan;1(1):5-13. doi: 10.1002/tsm2.6. Epub 2017 Dec 19. PMID: 31131372; PMCID: PMC6530902. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6530902/
Chamberlain CS, Crowley EM, Kobayashi H, Eliceiri KW, Vanderby R. Quantification of collagen organization and extracellular matrix factors within the healing ligament. Microsc Microanal. 2011 Oct;17(5):779-87. doi: 10.1017/S1431927611011925. Epub 2011 Sep 13. PMID: 21910939; PMCID: PMC3263369. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3263369/pdf/nihms330296.pdf
Sayegh ET, Sandy JD, Virk MS, Romeo AA, Wysocki RW, Galante JO, Trella KJ, Plaas A, Wang VM. Recent Scientific Advances Towards the Development of Tendon Healing Strategies. Curr Tissue Eng. 2015;4(2):128-143. doi: 10.2174/2211542004666150713190231. PMID: 26753125; PMCID: PMC4706369. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4706369/
