If you do incur an acute injury to your muscle tissue or tendon, the body will undergo a three-stage process of repair:
- Inflammation Stage--(lasts up to four days)--there is pain, swelling, redness, and heat associated at the injury site
- Proliferation Stage--(lasts from four days to 3 weeks)--scar tissue will be laid down
- Remodeling Stage--(lasts from 3 weeks to 2 years)--scar tissue alignment
Remember to increase your caloric intake and eat more protein as this will speed the injury recovery process. Be sure to avoid trans fats, omega-6 vegetable oil and saturated fats as these have a tendency to encourage inflammation. Instead, eat more monounsaturated fats (e.g., olive oil), omega-3 fats (e.g., fish oil) and polyunsaturated fats to limit inflammation. In addition, consider supplementing with vitamin A and C as these micronutrients stimulate collagen synthesis and lymphocyte activity. The minerals copper (i.e., increases red blood cell count and elastin repair) and zinc (stimulates wound healing) are also recommended.
Brian Danley, CFT
"Motivation is what gets you started. Habit is what keeps you going."