With sporting season just about to kick off, we thought it a great chance to enlighten our patients as to how we can help with your health goals outside of the clinic and on the field/pitch/pool! Fear not, however, as this article isn’t just for the athletes…it’s also for the normal humans wanting to enhance recovery and performance. We’d like to tee off by introducing a bit about inflammation and the role it plays in our everyday lives – with help from our very own in-house Nutritionist, Kate Jeffries.
Inflammation is a normal anatomical and physiological response to injury that helps with tissue repair and wound healing. The acute inflammatory response is self-limiting and usually takes 8-10 days from onset to healing. This is the most commonly encountered inflammatory response and one that most people would be familiar with. The process of inflammation involves different cellular components and biochemical mediators that move to the site of injury and promote the classic symptoms associated with inflammation: redness, swelling, heat and pain. Inflammatory responses as a result of injury can be rapid, occurring within seconds to minutes – depending on the location of the injury. If you’d like to read more about the physiological occurrences during inflammation please head to http://katalystnutrition.com.au/2018/01/30/injury-recovery-inflammation/
Inflammation is important during the first stage of recovery as it initiates healing through the removal of bacterial products and dead cells as well as activating mechanisms of repair. However, if the acute inflammatory response proves inadequate, chronic inflammation may develop and persist for weeks or months. When this occurs, it can cause cellular and tissue damage and can then actually delay recovery and impact mobility.
When we exercise, we want to challenge or stress the body enough to make it have to work (and mildly strain or fatigue) muscles, bones, and ligaments. This starts the inflammation response and is what we experience when we have “DOMS” (Delayed Onset Muscle Soreness) for 1-2 days after exercise. Modulating this stress to the body for overall health benefits is all that training, rest, and recovery are about. We all have unique amounts that we can tolerate.
Most overuse injuries or training injuries are due to our brains’ enthusiasm being greater than our bodies’ resilience. When we have not done exercise for a while (usually silly season from November to February), the amount we should begin with seems a bit ludicrous as we can remember breaking through an exercise challenge last year but then things got busy, and hot, and we have not done anything for 3 months!
Your chiro will free your spine and start with some small exercise challenges before recommending full return to gym or running. A couple of weeks of “boring slow” exercise sure beats 6 weeks off with another injury!
Some other ways outside of the clinic to help modulate the inflammatory response are through:
- Sleeping well – a lot of tissue repair occurs during sleep
- Keeping your fluid levels up so you have what muscles need to repair and grow
- Eating as if you were in training and not on a cruise ship!
Thanks to Katalyst Nutrition at AV Chiro, Kate can also assist in the recovery process through diet. For more information, please contact Katalyst Nutrition (details below) or see us in clinic.
This month we’ve spoken about the rehab side of injuries and how better to manage the inflammation process. Another part of what we can do at AV Chiro is assist in a proactive approach to avoiding pain and injury to get you moving, feeling, and playing better! Look out for our next post on prehab for more on this topic.
If you have any further questions or would like us to talk about a particular health interest please speak to your chiro or front desk staff.
0423 493 330