⭑ How every little strain accumulates to reduce our flexibility ✔ News to me
⭑ Why reduced flexibility leads to more injuries ✔ Dynamic stretches help
⭑ The dynamite negative combination of reduced flexibility and more sprains ✔
⭑ Four effective remedial treatments for sprains - how deep is your pocket? ✔

All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦

Hello,

I trust you're well and keeping active.

Whoa, the world's getting even more complex! RF Kennedy Jr's selection to lead the US HHS, on the one hand, potentially brings a vaccine sceptic to unprecedented power over public health and, on the other, delivers a person who has vowed to take on Big Food and Big Pharma for the benefit of the public.

I take every vaccine my doctor recommends, and he recommends most. I also think we'd be better off with more people taking on Big Food and Big Pharma. My head hurts thinking about all this...

Back to practicalities. This week's "special edition" newsletter explains how accumulating seemingly innocuous muscle and tendon microtears can lead to painful injuries as we age and how to mitigate this outcome.

This follows my diagnosis of a "significant" right hamstring tear and the ultrasound operator's observation that my left hamstring also has significant accumulated scar tissue.

Up until now, I had not realised just how much scar tissue can accumulate over the journey of life and how accumulated scar tissue itself increases the likelihood of future tears - see item #1.

Scar tissue decreases our flexibility, and diminished flexibility causes more micro-injuries and, hence, more scar tissue - see Item #2.

What happens when these two above factors team up? They create a vicious cycle that significantly increases your risk of injuries — see Item #3.

How can you treat your minor sprains to avoid scarring and loss of flexibility? Here's my list, it's a trade-off between affordability and effectiveness — see Item #1.

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01 The Hidden Impact of Lifelong Scar Tissue Accumulation

Scar tissue from minor muscle and tendon strains accumulates as we age. Often overlooked subtle injuries gradually reduce our flexibility and increase the risk of more significant strains.

Similarly, minor sprains affecting our ligaments can compromise our joint stability, further heightening injury risks.

⇒ I am focusing today on strains, i.e. tears leading to scar tissue in our muscles and tendons.

The tricky part is that these changes happen gradually, so you might not notice until something more significant goes wrong.

What's worth knowing is where such scar tissue is most likely to accumulate:

1. Hamstrings and Quadriceps: Repetitive movements from walking, climbing stairs, or even sitting can cause microtears in these muscles, leading to scar tissue over time.
2. Shoulders and Wrists: Daily tasks such as lifting objects or typing can strain these joints, resulting in accumulated scarring.
3. Lower Back: Chronic low-level stress from poor posture or minor strains can lead to lower back muscles and tendon fibrosis.

And there are gender differences: typically, men engage in more physically demanding activities, leading to greater scar tissue accumulation in large muscle groups like the legs and back.

Women are found to experience more scarring in areas related to repetitive motions, such as the wrists and shoulders.

⇒ This is useful to know as it helps you focus on which exercises and movements might be most beneficial for you in helping reduce the impact of accumulated scar tissue, e.g. lower back, shoulders, or hamstrings.

What this means for you: Prevention is better than cure, so don’t brush off those small tears or sprains as just part of getting older. Seeking early treatment can help reduce the buildup of scar tissue, keeping your muscles and tendons more flexible and less prone to stiffness.

Simple steps like gentle stretching, prompt rest, and consulting a physiotherapist can make a big difference in maintaining your mobility and preventing future issues.

I tended not to do this, and that's why I have a notable accumulation of scar tissue on the top of my hamstring.

Related: ​The Anti-Inflammatory Benefits of Exercise - Easier Than You Think​​​​​​​​​​​​​​​​

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02 Flexibility Decline: A Silent Contributor to Injury Risk

As we age, our ability to bend, stretch, and move freely takes a hit - our flexibility naturally declines. Scar tissue plays a big role in this process.

As scar tissue builds up in our muscles and tendons, it makes them less elastic, which can silently and relentlessly increase our risk of injuries.

This is because scar tissue isn’t as stretchy as healthy tissue. This rigidity can limit your range of motion, making everyday activities tougher and thus increasing the chances of overstretching or straining a muscle during routine movements.

Flexibility matters in reducing the chance of pulling a muscle or straining a tendon because good flexibility allows for a better range of motion of joints. It enhances circulation, thus helping your muscles recover faster. All these factors combine to enhance your posture and reduce the risk of sudden jerks or muscle pulls.

⇒ For people who are not consistently doing strength training or kettlebell training, science recommends doing dynamic stretching to improve your flexibility - in contrast to static stretching:

• Dynamic Stretching: active movements like leg swings or arm circles (typically what you would do for a warm-up at the gym).
• Static Stretching: Involves holding a stretch for 20 - 30 seconds. While beneficial, it’s best done after exercising rather than before.

What this means for you: Add dynamic stretches to your daily routine to fight off the decline in flexibility.

Unlike static stretches, dynamic movements actively engage your muscles, making them more elastic and ready for action.

Start your mornings with gentle leg swings or arm circles, and include these stretches before any workout to reduce injury risk and boost your overall mobility.

⇒ Activities like yoga, Pilates, and simple stretching routines can help keep your muscles and tendons supple.

Related: ​​​​Keep Your Tendons Healthy And Your Balance Will Look After Itself​

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03 Breaking the Vicious Cycle of Scar Tissue and Flexibility Loss

I've talked about how scar tissue accumulates and how flexibility declines, but what happens when these two factors team up? They create a vicious cycle that significantly increases your risk of injuries.

Let’s break down how this cycle works and what you can do to stop it:

1. Scar Tissue Accumulation: Those minor, often ignored injuries lead to scar tissue in your muscles and tendons.
2. Reduced Flexibility: Scar tissue makes your muscles and tendons less stretchy, limiting your range of motion.
3. Increased Injury Risk: Less flexibility means your body is more likely to strain or tear muscles during everyday activities.
4. More Scar Tissue: Each new injury adds more scar tissue, perpetuating the cycle.

The outcome?

• Chronic pain and stiffness - making daily activities harder and less enjoyable.
• Less physical activity for movement limitations or fear of injury leads to a more sedentary lifestyle, which weakens muscles and further reduces flexibility.
• The more scar tissue you have, the easier it is to sustain significant injuries from minor incidents like a stumble or a quick movement.

⇒ Addressing both scar tissue and flexibility is key. This means treating injuries early, maintaining a regular flexibility routine, and building strength to support your muscles and tendons.

What this means for you: Your most powerful tool is this knowledge - accumulated untreated strains will ultimately increase your risk of more serious strains.

⇒ Here's what you can do: (1) treat minor injuries promptly to prevent scar tissue buildup, (2) consistently do flexibility training with both dynamic and static stretching, and (3) focus on eccentric exercises to build muscle and tendon resilience.

Related: ​​​​Even Very Active Runners Lose Leg Strength Without Resistance Training​​​​​​​

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04 Your Treatment Options for Minor Sprains

Our exercise of the week is the ... your options for treating a fresh sprain.

Firstly, this is not medical advice. If your sprain is serious, see your health professional.

⇒ This is my view of how to treat minor sprains based on my perspective of my long-term health and finances, i.e. my personal trade-offs.

What this means for you: In order of effectiveness, I look at treatment this way:

• Ultrasound-guided Soft Tissue Mobilisation (helps remodel scar tissue and improve elasticity). $$$$ recurring cost.
• Myofascial Release Therapy and stretching under controlled conditions to address chronic stiffness. $$ recurring cost.
• Whole Body Vibration Plate Therapy complements ultrasound-guided mobilisation and near-infrared therapy by enhancing circulation, promoting scar tissue remodelling, and improving flexibility and stability. $$$$ one-off cost.
• Near-infrared (NIR) Therapy involves using light in the near-infrared spectrum (700–1400 nm) to penetrate tissues and promote healing through photobiomodulation. $$ one-off cost.

I focus on the vibration plate and the near-infrared therapies. They have one-off costs - which I can afford.

Personally, I think that near-infrared therapy is underrated in the West. It is very highly rated in China. Near-infrared light penetrates about 2 to 3 cm, and it:

1. Stimulates mitochondria in cells, increasing ATP production, which provides energy for healing.
2. Promotes collagen synthesis and improves fibroblast activity for better tissue repair.
3. Inhibits pro-inflammatory mediators, reducing pain and swelling.
4. Enhances angiogenesis (formation of new blood vessels), which improves circulation and oxygen delivery.
5. Encourages breakdown and remodelling of scar tissue for improved flexibility.

⇒ Choose the best you can afford, and you'll mitigate future problems caused by your minor sprains.

Related: ​​​​​​​​​​​​​Keep Your Tendons Healthy And Your Balance Will Look After Itself​​​​​​​

Thanks for reading!

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>> My Latest Blog Post: Energise Your Golden Years: Boosting Your Desire to Exercise with Gut-Healthy Foods​

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