Anatomy 101: How scar tissue gets formed
Each time we sustain sports injuries (or any other injuries) our body has to make a decision. It has to decide whether it has time to heal itself with properly functioning replacement tissue or with scar tissue. The more severe the injury, the more likely the body will use scar tissue. If it doesn't, it could "bleed out."
Why?
Building replacement tissue takes time. If you are bleeding internally (or externally) time is a big factor. Your body has to make a choice:
- replace the tissue with beautiful “good as new” skin or muscle and risk bleeding out, infection, death….or
- plug the hole with scar tissue and save itself.
We all have scar tissue in our bodies. Those of us with a sports background likely have a lot more of it. Can you list all the injuries you’ve had?!
What makes scar tissue such an issue
Our bodies are basically a bunch of functional pieces glued together. The glue is called “fascia.” Fascia is non-living tissue that our body makes to stick stuff together. It’s made of mostly water and collagen fibers.
Scar tissue is also non-living tissue that sticks stuff together. And it’s also made of mostly water and collagen fibers.
If they are both water and collagen fibers...what’s the difference?!
In healthy fascia, the collagen fibers are woven together in a cohesive way like fabric. It has structural integrity that allows for some movement and stretching in certain directions and also limits movements in others. When healthy, it acts like an ACE bandage already built into your joints, muscles, tendons, and ligaments.
In scar tissue, the collagen fibers are thrown into place like a pile of pick up sticks. The body has to stop the bleeding from an injury quickly. It doesn’t have time to carefully arrange the collagen fibers for structure and healthy movement. If you have any noticeable skin scars you can attest to the difference. Healthy skin moves and stretches, while a scar feels hard and immobile.
Scar tissue can show up in big ways and also in little ways. Push things too hard and you end up with tiny “micro” tears in the muscle tissue. Most of these will be healed with properly functioning muscle but a few may be just too much for the body to handle without plugging it with scar tissue. Over time these micro-tears add up to restricted movement.
You can’t get rid of scar tissue but massage therapy for sports injuires can help make it move again.
The more scar tissue we have the stiffer and more limited our movements become.
And once scar tissue is formed it’s there for life. The idea that you can “break down scar tissue” and that the body gets rid of it is a modern wellness myth. However, a good massage therapist can help to work into the scar tissue and make it more pliable.
With bodywork and regular stretching the scar tissue can form a better alignment and act more like healthy fascia. So you can usually get most of your range of motion back.
Here’s the really important thing:
The older we get, the slower our body gets at healing, the more likely that injuries are going to be plugged with scar tissue instead of healthy tissue.
Check out this Washington Post Wellness article if you want to read more about this: Click here!
What can I do to prevent sports injuries as I get older and how can massage therapy for sport injuries help?
The first bit of advice I can give is that we all need to readjust our definition of “injury.” I ask hundreds of clients every year about their injuries and many will say, “oh I’ve never really gotten injured….” Which is interesting considering that they are coming to me because they are in pain.
We think of sports injuries as broken bones, torn ACL ligaments, sprained ankles that lay us out for weeks, etc. These absolutely are sports injuries, and major ones. It’s the minor ones we gloss over.
How microtears build up into major injuries
Pushed too hard at the gym yesterday and are feeling a little pinchy “tug” in you hip when you walk up the stairs? That’s an injury; it needs time to heal. But hey, you’ve got to keep to your exercise schedule or you’ll (insert self judgement here). So you go right back to the gym and do another hard workout.
At the beginning the hip is screaming at you, but it “warms up” during the workout and actually feels a bit better now.
The next day it’s yelling at you even more….. And wouldn’t you know it, but your shoulder feels a bit “off.” Yet most of us go back to the gym again anyway.
When you use your emergency systems just to get through everyday life, what’s left for an emergency?
Your body has some amazing tools to be able to function while injured. These include a handy couple of internal drugs called adrenaline (you know and love this one) and cortisol (it numbs pain).
These tools were designed by evolution to make sure that you could keep running or fighting the bear that was chasing you even if it had already injured you. They gave our species a fighting chance and likely saved your ancestors from a bad scrap or two.
Unfortunately, most of us are overusing and addicted to these life saving internal drugs. We mostly use them to bolster our ego and to avoid dealing with the emotional impact of growing older.
So here’s the unvarnished truth: the older you get, the harder it is for your body to recover, the more likely it is that you’ll injure yourself, the more important self care and good maintenance becomes. You can still go hard. However, you'll need a bit more effort on recovery and maintenance.
We aren’t going to “bounce back” like we used to. We can either accept this or break ourselves against the wall of reality. Your choice 🙂
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