How Exercise Improves Tissue Tolerance and Reduces Injury Risk for Everyday Activities
Exercise isn’t just for burning calories and building muscles; it has a deeper, often overlooked benefit — increasing your tissue tolerance. By doing so, you're essentially upgrading your body’s capabilities, making it more resilient to stressors that could otherwise result in injuries. The result? A life with fewer restrictions and more freedom to engage in everyday activities.
The Biology Behind Tissue Tolerance
Soft tissues like muscles, tendons, and ligaments have a natural ability to adapt and strengthen when exposed to physical stress. The principle of "progressive overload" in exercise means gradually increasing the amount of load or resistance in your training to stimulate these tissues (Kraemer & Ratamess, 2004). As you increase the physical demands, your tissues adapt by becoming more robust and resilient. This is a form of increased tissue tolerance, which is crucial for performing tasks that involve physical exertion.
Real-World Benefits: Everyday Activities Made Easier
Imagine you’re at the grocery store, and you have to lift a heavy bag of groceries. With improved tissue tolerance, your muscles and tendons can handle this load more easily, reducing the strain on your back and joints. The same goes for other activities, such as gardening, where you might be bending and lifting regularly. Improved tissue tolerance allows you to carry out these tasks with less fatigue and a lower risk of injury.
Evidence-Based Connections to Reduced Injury Risk
One significant study published in the Journal of Orthopaedic & Sports Physical Therapy highlights that improved muscle strength is associated with a decreased risk of injury in athletes (Lauersen, Bertelsen & Andersen, 2014). Although the study focuses on athletes, the same principles apply to non-athletes engaged in everyday activities. The key takeaway is that stronger tissues are better equipped to absorb and dissipate force, making them less prone to injuries like strains and sprains.
Exercise and Soft Tissue Therapies: A Perfect Synergy
Enhancing your tissue tolerance through exercise gains an added dimension when combined with soft tissue therapies like trigger point therapy and dry needling. These therapies can relieve muscle tension and improve blood circulation, further boosting the tissues' ability to tolerate stress (Baldry, 2005). Think of it as giving your tissues a "tune-up," ensuring that they function at their best while you engage in everyday activities.
Building tissue tolerance through regular exercise is like adding a safety net for your daily life. It equips your body to handle the stresses and strains of everyday activities more efficiently, reducing the risk of injury. If you want to learn more about improving your tissue tolerance through a personalized care approach, Move Chiropractic is here to help.
Kraemer, W.J., & Ratamess, N.A. (2004). Fundamentals of Resistance Training: Progression and Exercise Prescription. Medicine & Science in Sports & Exercise.
Lauersen, J.B., Bertelsen, D.M., & Andersen, L.B. (2014). The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. Journal of Orthopaedic & Sports Physical Therapy.
Baldry, P. (2005). Acupuncture, Trigger Points, and Musculoskeletal Pain. Elsevier Health Sciences.