We have all been there: a sprained ankle, a pulled muscle, or maybe even a broken bone. While some injuries seem to mend in no time, others can leave us sidelined for weeks or months. So, what is the deal?
The secret lies in your body’s tissues. Muscles, ligaments, tendons, and bones each heal differently because they are built for different jobs. Understanding how your body recovers can help you stay motivated and on track during your recovery.
The three stages of healing
Every injury, no matter how big or small, goes through three main stages:
- Inflammation (0–6 days): Think of this as your body’s first responders rushing to the scene. White blood cells flood the injury site to fight infection and clean up damaged tissue. You might notice swelling, redness, and pain.
- Repair (4–24 days): This is the rebuilding phase, where new tissue starts to grow. Fibroblasts begin producing collagen — your body’s main building block for healing. However, the collagen is fragile at first, which makes the tissue weak and prone to re-injury.
- Remodelling (21 days–2 years): Immature collagen fibres get stronger and more functional. This phase restores the new tissue (scar tissue) to its original strength and flexibility, allowing you to regain full use.
But here is the twist — each type of tissue moves through these stages at its own pace. Let’s explore why that is.
Muscle injuries: built for speed
Muscles contract to help you move, lift, and stay active. But they are not invincible, and strains or tears can happen.
- How long does it take? Most muscle injuries heal within 2–8 weeks, depending on how serious they are.
- Why? Muscles have an excellent blood supply, which means they get the nutrients and oxygen they need to heal quickly.
- What helps? Early movement is key! With the right physiotherapy exercises and treatment, you can prevent stiffness, reduce scar tissue, and rebuild strength faster. High-power laser therapy is especially effective since it increases blood flow to damaged muscles.
Ligament injuries: the slow and steady healers
Ligaments are like the safety straps of your body, holding your joints together and keeping them stable. But when overstretched or torn, they take longer to bounce back.
- How long does it take? Recovery can range from 6 weeks to a year. Minor sprains heal faster, while major tears may need surgery and extensive rehab.
- Why? Ligaments don’t have as much blood flow, so their healing process is slower.
- What helps? Initial physiotherapy treatment may include strapping and manual therapy. As healing progresses, the focus shifts to rebuilding stability with strengthening and balance exercises. It is all about helping your joints feel steady and secure again.
Tendon injuries: patience is a virtue
Tendons connect muscles to bones and are built to handle tough jobs, like helping you lift and run. But overuse or injury can lead to stubborn pain and weakness.
- How long does it take? Recovery varies from 6 weeks to 6 months or more for chronic issues.
- Why? Tendons have limited blood flow, so their recovery is slower compared to muscles.
- What helps? Physiotherapy techniques like eccentric exercises (movements where the muscle lengthens) build tendon strength and ease pain. Shockwave therapy can also work wonders for tissue regeneration by improving blood supply to the affected tendon.
Bone injuries: building back stronger
Breaking a bone might sound scary, but bones are actually great at healing themselves.
- How long does it take? Most fractures heal within 6–12 weeks, though full recovery can take up to a year.
- Why? Bones have a fantastic blood supply, which speeds up the repair process.
- What helps? After initial rest (usually with a cast), physiotherapy helps you regain movement and rebuild strength. Weight-bearing exercises are introduced gradually to stimulate bone growth and remodelling.
Stay patient, stay positive
Healing takes time, and no two journeys are the same. Some tissues heal quickly, while others require more patience. With time, effort, and expert guidance from a physiotherapist, you can overcome your injury and come back even stronger.
It is hard to stay patient if you are the patient, but at Hein Viljoen Physioteraphy we work out a recovery plan tailored to your unique needs. Let us take the guesswork out of your healing — outsource the thinking to us.
