If you injure a muscle, whether from a trauma or some kind of strain or pull, you need to allow yourself to heal and regenerate. These muscles go through three very distinct phases to heal themselves-this allows you to be back on your feet without having to spend time going to the doctor.
The first phase is called the inflammatory stage, in which white blood cells flood to the area, to help increase circulation and healing in the specific area. This usually takes anywhere from one to four days, depending on the amount of damage done.
If you sprain your ankle, you will notice the inflammatory phase beginning immediately. It is probably best to not workout during this period of time-give the running shoes and stationary bike a rest for a little while.
The damaged cells themselves release a chemical that actually attracts the "mop up" cells to go to the area to begin their job. This process is called phagocytosis.
In about two more days, chemicals released by the damaged cells will attract more white blood cells, which also aid in the healing and sealing of the specific cells, as well as the area. Additionally, once cells like the macrophages reach the wound site, they release further chemicals that begin to aid the injury in oxygenation and nutrition, which help you to continue to get better.
Once the damaged cells and all of their junk is cleared away, the damaged area is able to fill with platelets, to help the clotting begin, which discontinues bleeding. You will begin to develop a kind of scar tissue, which comes from a glue like substance which forms a bond on the surface of the injury.
You will know be able to enter the proliferative stage, which lasts about a week. This is when the fibroblasts create more chemicals to solidify the scar tissue.
It creates a kind of collagen to form, to bond the tissue and cells. The tissue will become very weak at this point, but it will be functioning enough to continue the process of regeneration.
The original blood clot that had formed to stop the initial bleeding begins to dissipate as more cells are laid down to seal the torn fibers together again. Until the fibers are sealed, you should be using the muscles as little as possible, keeping walking and exercising to a minimum.
Next, you are going to enter the remodeling stage which can last indefinitely. Here is where the haphazard scar tissue that formed in the proliferation stage begins to realign itself, and becomes more specific to the function of the muscle that you damaged.
The amount of activity and strain during this time creates stress on the area, and actually plays a big part in this phase. More collagen is added here to reinforce the weakened tissue, and strength begins to develop as new, fresh tissue is laid down.
In about six months, you will be able to regain about seventy percent of the initial strength that you had before the strain occurred. This is due to the continued collagen reorientation, which works to get you back up to speed.
The tissue in this area will never be the same again, and will remodel differently than the original segment. There are generally fewer connective cells, and your blood vessels will probably decrease in number as well.
The cells are more disorganized, and they will never be able to come back to one hundred percent of what they were. This makes you much more susceptible to injury in the future.
This means you will have to be more careful to protect the site in the future, to avoid a re-injury that could end up being worse than the before. You may want to consider wearing a brace on the area to add some strength and stability.
Allow yourself at least a couple of months before you hit your exercise routine at the same level as before. Try working out a little more tenderly, like using a stationary bike instead of one outdoors.
If your swelling is not going down or if you feel you may have a break in the bone, be sure to see a doctor immediately for an x-ray. The more careful you are, the better you will able to heal and restore the functionality.
Author Resource:-
Ronald Pedactor is a fitness trainer. He has been coaching athletes for more then 20 years. He recommends the bestSpinning Bike to achieve your highest biking performance.
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