Go from tweaked back to twerking! Part 1

By Coach Neil Williams

Coach_WPain happens.  If you do anything physical you are going to have the occasional aches and pains.  Go at it with a bit of intensity and injuries will happen – muscle strains, sprains, and if you’re unlucky something that requires surgery.

When there is an injury or some form of damage your body goes through 3 stages:


  1. Inflammation.  This is the fun part with all the redness and swelling.  Regardless if it’s muscle, bone, or vascular tissue; when injured, they’re deprived of normal oxygen and blood flow.  Your body goes through inflammation to clear out damaged/dead cells and move in new ones.
  2. Proliferation.  This is where the scar tissue comes in and takes hold.  This is an important phase due to scar tissue laid down in alignment with the forces being placed on the area. That’s why rehab and therapy is so important.
  3. Remodeling.  Eventually, the scar tissue fades away and new stronger tissue will be laid down in its place. Although this new tissue will never likely be 100% normal, it can become about 80% as strong as uninjured tissue.  Again, functional work (rehab and therapy) is critical throughout the recovery process, as it helps to maintain the length of the tissue.   This can be a determining factor for future injury prevention.


Now depending on your upbringing or experience you may have different views on non-steroidal anti-inflammatory drugs (NSAIDs).  NSAIDs refer to such things as ibuprofen, naproxen sodium, celecoxib, etc. They come over the counter, and/or docs prescribe them readily, and they reduce pain.

Many are committed to never use them, whereas others will use them regularly, long term, and without any hesitation.  I am more middle of the road on such thing and feel there is room for both Western and Eastern medical philosophy, as long as we objectively look at the evidence and science.

In that light, research suggests in some cases, NSAIDs might actually hinder injury healing in the mid-term.   Not all studies show these effects, but enough of them do to cause some concern.  NSAIDs also may interfere with weight training adaptation, and bone healing in the mid-term.

However we must keep in mind one of the most important aspect for getting back from an injury is getting back mobility in the injured area.  For this NSAIDs are great, but the tissue will heal slower.  So a good rule of thumb is within the first five days post-injury use as needed.  Past that, we want to use a more nutritional approach.  Which will be explained in future articles.


Keep Fitness Groovy

Coach W