One benefit you get from doing the Bar Method and other exercise routines that are both intense and safe is that you fortify your body against injury. The strength, flexibility, joint stability and enhanced coordination you gain all reduce the likelihood that you’ll tweak, strain, sprain or break something. Even so, injuries can happen to anybody no matter their level of fitness. The good news is that your body is equipped with its own EMS service, which rushes to the scene after you’re injured to start putting you back together. You can speed your recovery by knowing something about this healing system, which is the subject of this blog.
First though, I want to tell you some exciting news. Last weekend, a group of wonderful Bar Method teachers from around the country taught classes in front of a camera, and these classes will soon be online for you to take wherever you are. With master teacher Kate Grove producing, the teachers rocked! They were challenging, easy to follow and hilarious. Thank you, Bar Method teachers, for helping us take the Bar Method online!
Returning to how your muscles heal, here are five fun facts about what happens inside you during the healing process that are good to know if you ever find yourself working through a recovery:
First, your body heals in two basic ways, by means of “regeneration” or “repair.”
1: You can actually regenerate parts of yourself to a certain extent.
In the movie The Wolverine, Huge Jackman develops mutant super-human healing powers after being doused by radiation from an atomic bomb. His regenerative powers are actually less science fiction than you might think. Our bodies can really do what his did, only not nearly so quickly or on such a large scale. We also share the Wolverine’s reason for being able to regenerate live tissue: Survival! To meet this primordial need, our bodies evolved our two complementary healing systems.
The first healing system, “regeneration,” is in essence the same re-growth technique as the Wolverine’s, namely, by means of tissue regeneration, which works with small injuries (Scientists are working on some day giving us a way for us to regenerate major body parts, but they’re not there yet). One instance of “regeneration” is when you’re sore after exercise and your body knits together the micro-tears in your muscles you sustained by working out intensely. In this case of regeneration, the muscle heals stronger than before (see last month’s blog).
2: Your body’s healing kit also has its own “cement filler.”
“Repair” is our body’s other healing system. The “repair” system doesn’t generate new tissue. Instead it grows scar tissue to patch up injuries that are too large for us to fix with new cells of the original type. During “repair,” your body sends collagen to the wound and, long story short, your injury fills with scar tissue. (To be accurate, some degree of regeneration happens during most healing, even in “repair” cases.)
3: Scar tissue needs exercise!
Once scar tissue has formed, you’ve got one more step to take to be thoroughly healed, and it’s called “remodeling.” The reason you need to “remodel” your healing injury is that scar tissue first forms in a disorganized tangle. As physical therapist Brett Sears explains, “Unfortunately, the body does not know exactly how to arrange the collagen cells so that they become healthy tissue” and for that reason, “remodeling scar tissue is a must.”
4. Don’t stay in bed for too long after an injury.
So how do you “remodel” scar tissue? Here’s how you don’t do it: Go to bed for six weeks. The result will be a knot of scar tissue that feels tight, limits your mobility, and puts the injured area at risk for re-injury. If you follow a wiser course and rest only during the acute phase of the injury, then start to regularly move and stretch the area when it begins to feel better, your scar tissue will stretch out and align itself with the neighboring tissue fibers, thereby gaining strength and suppleness.
Physical Therapist Sears gives an example of how you’d heal a hamstring strain:
“Follow the R.I.C.E protocol [Rest Ice Compression Elevation] for a few days,” he says. “After some healing has taken place, gentle stretching of the hamstring muscle is indicated to help ensure that the scar tissue is remodeled properly.”
Physical therapists like Sears are your first responders when it comes to getting started remodeling scar tissue. Down the line however, you’ll need exercise. Wound healing can last a year or longer, and, barring a major recovery, you usually don’t need to be in physical therapy for as long as a year. Once you’re on the mend and your PT gives you the okay, you can optimize your recovery with a safe and intense exercise program. The Bar Method, for example, has helped countless students rehab after getting hurt. Among them is Seattle Bar Method Blakely, who had gotten injured in college sports and was happy to find an exercise system, she says, “to help strengthen my back and help heal my injuries.”
5. Muscles heal three to five times faster than tendons or ligaments.
Muscles heal fast because they’re rich in blood flow. They’re also rich in nerves, so when you hurt a muscle, it hurts! You may feel bruised, but muscle tissue bounces back well. It’s the tough guy of the group.
Ligaments are the opposite of muscles in these ways. They have much less blood flow and relatively few nerves (the reason they’re colored white in drawings). Ligaments attach bone to bone and help stabilize your joints, if you haven’t injured them too much. People can pop an ACL (“anterior cruciate ligament,” which stabilizes the knee) and they may not even feel it due to the lack of nerves. Then they try to walk! If someone’s badly injured an ACL, it may not come back at all. You can often resolve an ACL injury by strengthening the muscles that extend across your knee so that they replace the stability you lost. In some cases, you may need an operation to fix your ligament tear.
Tendons are another story. In my work as an exercise teacher, I’ve found them to be the problem child of the group. They’re at the ends of your muscles, usually around your joints. They attach muscles to bones, and act kind of like pulleys, moving your bones when the muscle contracts. The problem with tendons is that they have little blood flow and a moderate amount of nerves (like ligaments, they’re also colored white in anatomy illustrations). So they don’t heal well, and when they’re hurt, they really hurt!
This fact may come in handy if you ever find yourself with a case of tendonitis. Consider that it would take you, let’s say, six weeks to heal from a muscle injury of a certain magnitude. That could be up to 30 weeks for a tendon strain! At the Bar Method, some of my students come to class with hamstring tendonitis, and they resist modifying the stretches because they believe their injury will get better by itself. The reality is that these kinds of stubborn tendon issues characteristically need medical intervention. A good doctor or physical therapist can get a student started on a regime of rest, medication and gentle stretching. Then the student needs to modify in class for a while. Modifying basically means not stretching full out but very gently just before the point of pain. If you ever need to do this in class, don’t be shy about it! Be proud that you know how to enable your muscles to heal.
I hope you found this information as fascinating and fun as I do.
Regards to all, Burr