Healing takes time. We can predict a rough estimate on how long it may take for an injury to heal based upon which tissue is involved. For example, tissue that is highly vascular like muscle injuries typically heal a faster compared to a tendon or ligament. This is because of their rich blood supply which means the tissue healing factors which enable fast repair process can get well underway. Furthermore, tissues that have a good blood supply are less likely to become chronically injured.
Ultimately, an injury and it’s ability to heal is influenced by many others factors which can impact the body's capacity to heal effectively. Here are a few ways you can help speed up the injury recovery process.
1. Boost your immune system
The stronger your immune system is the better its ability to deal with injury repair. The process of tissue healing is highly complex, with different immune cells being involved in different stages of tissue healing and repair. Our immune response is what physically starts the initial tissue repair and needs to be strong and alert.
If your immune system is tackling fatigue or infection it becomes compromised and suppressed. This can ultimately delay the response and effectiveness to injury repair and recovery. When your immune system is strong and healthy you can tackle injuries at your best. Make sure your diet is strong in all the correct nutrients it needs to provide it with plenty of antioxidants.
2. Make healthy choices
Promote good general health, exercise regularly, eats a nutritious balanced diet, get adequate sleep and de-stress. Your body is a representation of your general health and physical wellbeing.
Important factors that decrease healing time and recovery from injury involved – drinking too much alcohol, obesity, smoking, and increased stress. Some systemic health conditions, for example history of cancer or autoimmune disease, may also contribute to delayed healing. Despite ageing being a natural process, it is fair to say that as we get older, the systems in our body can be a little less efficient.
3. Poor sleep
Adequate sleep is essential for injury repair and healing. When we sleep, the body releases repair hormones crucial for tissue healing.
4. Exercise more
With so many benefits, including cardiovascular health, promoting stronger immune system and stimulating tissue repair, exercise is a vital part of your injury rehabilitation. There are many different types and forms of exercise that can enable promotion of optimal health at the same time as stimulating the release of endorphins. As long as movement is comfortable and pain-free, you are pretty much good to go. The level of exercise will be relevant to the injury.
5. Reduce stress
High levels of stress release a hormone called cortisol which can delay your healing and hinder immune action. It can also directly affect your pain levels, increasing your sensitivity and tolerance levels to pain. We can tolerate certain levels of stress, but excess stress can have negative health benefits.
6. Get in your nutrients
Getting the right nutrients will assist tissue healing and repair. Good quality protein is in high demand when we are dealing with injury for the repair process. Oily fish also provides excellent anti-inflammatory properties as a source of omega-3. Zinc and iron are good immune boosters that aid in tissue repair and growth as well good sources including nuts and leafy greens. Increasing your intake of root vegetables provide a high source of Vitamin E and A, a vitamin excellent in boosting the immune system. Another vitamins essential for recovery are Vitamin C and D, which again, boost the immune system and aid in tissue repair at the same time as promoting absorption of calcium for cartilage and bone health. High source of Vitamin C can be found in vegetables and citrus fruits.
So as you can see, our favourite refined carbohydrates (bread, rice, pasta), sugary treats and caffeine don't provide much by means of tissue healing nutrition. However there is no need to fully cut these out, just perhaps save them for weekend treats.
7. Corrective rehabilitation
it is of fundamental importance that the correct functional rehabilitation is adopted following injury. This is important for promoting recovery, tissue function and ultimately preventing injury recurrence.
GET IN TOUCH TO FIND OUT MORE OR SCHEDULE A CONSULTATION
Don’t let pain, joint damage, sports injuries or arthritis get in the way of allowing you to do what you want. Schedule a consultation at Dynamic Osteopaths & Regenerative Medicine today, and let us treat your injury, provide pain relief and get you back to your full and active lifestyle. We have clinics operating out of Solihull (Henley-In-Arden), Birmingham (Harborne/Edgbaston) & Bromsgrove (Barnt Green).
Call us today 01564 330773
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