Your role in the healing process: from strength to movement

Written by Leo Shved, co-owner of Advanced Wellness

The key to understanding your role in promoting healing is knowing how your body is naturally designed to renew and heal itself. Did you know that in 49 days, your body will make all new red tissue (muscle) and in 210 days, it will make all new white (connective) tissue (tendons, ligaments, etc.)? So, if you want healthier, stronger and more flexible tissue, it turns out you can do this simply by applying the right amount of force to your tissue (or “tissue loading”) which encourages it to grow back better.

As Dr. Andrew Spina says, “Force is the language of the cells” and tissue loading is one of the best ways to push force into the affected area. “One of the most important concepts in orthopedics this century is the understanding that loading accelerates the healing of bone, fibrous tissue, and skeletal muscle… Although new approaches to facilitating bone and fibrous tissue healing have shown promising results (eg, use of cytokines), cell transplantation, and treatment genetic). None have been shown to provide beneficial effects similar to those of healing tissue loading“.[1] (emphasis added)

Equally important is revealing that what you put into your system is what it dictates quality From the tissues your body grows! Think about that. This is powerful! You have control!

“Appropriate Movement” method for treating injuries

An alternative approach to the original RICE method of healing is called ““proper movement” A method of healing and recovery designed to improve future athletic performance.

The key here is that your movement should be “suitable“To promote healing. Too light a load, and you will not generate enough force. Too much load will aggravate the injury. The load you use must be 'perfectly' balanced.” I consider a movement 'appropriate' for an injured athlete when it is pain-free, gentle, and perhaps isometric (i.e. contracting the surrounding tissue without actually moving; the great thing about isometrics is that you are able to activate the muscle/tissue without shearing), preferring a circular motion, in the affected area, or nearby.

But how do you use movement to heal when you're in pain?

Even if you are unable to move, you can directly load and contract the tissue affected by the injury, or even perform minor isometric movements. A “fun fact” about your body is its ability to use nearby tissues to contract muscles and stimulate the lymphatic system. By contracting the muscles near the injury, you still get the blood circulation benefits, although your options for adding strength to the immediate site of the injury are limited by pain.

Put the appropriate movement approach into practice

Want to see what using Proper Movement techniques looks like in real life? With an ankle sprain for example and in a situation where you cannot apply pressure to the ankle while standing, here are some examples of non-loaded movements you can do for this injury, on a continuum from isometric to rotational.

Timing, repetition, sequence, and dosage are also key components of “proper movement.” I like to do unloading movements once an hour for about 10 times or 1-2 minutes in the hours immediately following the injury. The frequency should be in focus with the light intensity.

Once I can start loading, I like to progress to the next option in the same sequence, gradually increasing the intensity, remembering to always stay in the pain-free range.

Squeezing and lifting movements or the “lazy person”.

Movement is a challenge when you're injured, so it's helpful to have some mobility alternatives for the “lazy person.” Compression, elevation, and electrical stimulation are all options here. They help maintain blood circulation between treatment and training sessions.

While we know that in the event of an injury, “R” will not cause further damage, nor will it speed up the healing process. Resting for too long can cause weakness and/or atrophy of the surrounding tissue, delaying the healing process. We've shown how ice also delays, and perhaps interferes with, the healing timeline.

But what about the “C” and “E” in RICE, pressure and elevation? Like rest, ice, and anything that interferes with the normal circulation of blood in the human body, “prolonged” pressure and lifting also slow the healing process. But what if you can't contract your muscles or move? I like to refer to stress as a “lazy person” movement. The compression wrap essentially acts as a tool to push waste away from the affected area, temporarily reducing swelling and allowing new blood to enter. Please understand that wearing a compression sleeve or wrap for long periods of time is not the same as wearing them. 2-3 minutes then take it off (no cycling effect), doing this once every hour. Furthermore, wearing a brace for longer periods of time to support an injured/weak joint, which is valuable in itself, is also not the same as short bouts of stress. Timing, frequency, sequence, and dosage are all crucial here.

Here is an example of how to use pressure and/or height:

My recommendation is that you consider combining pressing and/or elevation with proper unloaded or loaded movement.

Based on my understanding of how the lymphatic system works, I do not suggest compressing and/or elevating the affected area for more than 2-3 minutes at a time. Remember, the goal is to animate or imitate movement using formula Proper loading contraction-relaxation-repeat.

[1] Buckwalter, JA, MS, MD, and Grodzinski, AJ, PhD. (1999). Loading Healing of bone, fibrous tissue, and muscle: implications for orthopedic practice. Loading Healing of bone, fibrous tissue, and muscle: implications for orthopedic practice. Journal of the American Academy of Orthopedic Surgeons, 7(5), 294.