STAGES OF HEALING

How do I optimize my recovery?

When recovering from an injury, understanding the healing process can make a significant difference in how you approach recovery and optimize your outcomes. Your body heals in three distinct stages, each with its own purpose, symptoms, and needs. Let’s break them down so you know what’s happening and how you can support your body through each phase.

Phase 1: Inflammatory Phase (Day 1–7)

Right after an injury, your body triggers an immune response to protect and heal the area. Increased blood flow brings essential nutrients and immune cells, leading to pain, swelling, redness, and restricted movement. While uncomfortable, this is a necessary part of healing. Rest, ice (in moderation), compression, and elevation can help manage symptoms, but gentle movement is encouraged to prevent stiffness.

Phase 2: Repair Phase (Day 3–21)

As inflammation decreases, your body starts rebuilding tissue by laying down collagen and forming new blood vessels. Pain lessens, but stiffness and mild discomfort may persist. This is the ideal time for controlled mobility and resistance exercises to prevent stiffness and ensure proper tissue alignment. Avoid movements that cause sharp pain, as the new tissue is still fragile.

Phase 3: Remodelling Phase (Week 3-6+ Months)

Your body strengthens the repaired tissue, replacing weak collagen with more resilient fibres. Scar tissue becomes more flexible, and pain continues to decrease. However, you may still experience occasional weakness or instability with demanding movements. Gradually increasing strength and loading exercises are crucial for long-term recovery.

Healing is a Process

Each phase is essential for proper recovery, and rushing through can lead to setbacks. Patience, consistency, and the right approach will help you regain strength and function. If you need guidance during your healing journey, we’re here to support you every step of the way.