The Repetitive Injury Cycle: Understanding its Effects on Circulation and Adhesions
The repetitive injury cycle is a common phenomenon that affects many people, especially those who engage in physical activities or have physically demanding jobs. This cycle can lead to various problems such as decreased circulation, pain, and the formation of adhesions. In this blog post, we will discuss the effects of the repetitive injury cycle on circulation and adhesions, the difference between muscular and fascial adhesions, and provide four mobility exercises for people to do at home.
Effects on Circulation:
The repetitive injury cycle can affect circulation by creating a cycle of inflammation, pain, and decreased blood flow. When an injury occurs, the body responds with inflammation, which causes pain and swelling. This inflammation can lead to decreased blood flow to the affected area, which can further exacerbate the injury. If left untreated, this cycle can continue and lead to chronic pain and decreased circulation.
Effects on Adhesions:
Adhesions are bands of scar tissue that form between tissues and organs, often as a result of injury or surgery. The repetitive injury cycle can contribute to the formation of adhesions by creating micro-tears in the affected tissues. These tears can lead to the formation of scar tissue, which can then cause adhesions to form. Adhesions can be both muscular and fascial.
Muscular Adhesions vs. Fascial Adhesions:
Muscular adhesions occur when scar tissue forms within a muscle, causing it to become tight and limiting its range of motion. This can lead to pain and decreased mobility. Fascial adhesions, on the other hand, occur when scar tissue forms between layers of connective tissue, such as fascia. This can cause restrictions in movement and can also contribute to pain and decreased mobility.
Mobility Exercises:
Here are four mobility exercises that can help improve circulation and prevent the formation of adhesions:
Foam Rolling: Foam rolling can help break up adhesions and improve circulation by applying pressure to the affected area. Roll slowly over the affected muscle or fascia, applying pressure to any areas of tightness.
Stretching: Stretching can help improve mobility and flexibility, which can prevent the formation of adhesions. Focus on stretching the affected muscle or fascia, holding each stretch for 30 seconds.
Self-Myofascial Release: Self-myofascial release is similar to foam rolling but can be more targeted. Use a lacrosse ball or tennis ball to apply pressure to specific areas of tightness, rolling slowly over the affected muscle or fascia.
Active Recovery: Active recovery involves low-intensity movements that promote blood flow to the affected area, which can improve circulation and prevent the formation of adhesions. Try walking or cycling at a slow pace for 15-30 minutes.
When to Seek Professional Help:
If you are experiencing chronic pain, limited mobility, or decreased circulation despite efforts to improve through mobility exercises, it may be time to seek help from a physical therapist or other healthcare provider. They can help diagnose the root cause of your symptoms and develop a personalized treatment plan to help you regain mobility and improve circulation.
Buzzwords: repetitive injury cycle, circulation, adhesions, muscular adhesions, fascial adhesions, mobility exercises, foam rolling, stretching, self-myofascial release, active recovery, pain, inflammation, scar tissue, connective tissue.