How Long Until I Can…? The 3 Stages of Healing.
One of the most common questions we hear in the studio after an injury is, “How long until I can [fill in the blank]?” Whether it's getting back to the gym, running, or even just daily tasks, this is a natural concern. While the best answer is often “it depends,” there are general healing timelines that can give you a sense of what to expect.
Joe performing a kettlebell goblet squat.
Why “It Depends” Matters
Healing times vary depending on many factors: your overall health, age, medical history, and the severity of the injury. Each person is unique, and your body’s healing speed is no different. The good news is that, while individual cases differ, there are general timelines for different types of tissue that can guide your recovery.
One key factor is blood supply. Tissues with a good blood supply, like muscles and bones, tend to heal faster. Poorly vascularized tissues, like ligaments (think ACL) and tendons, take longer to recover. Below, we’ll break down the three stages of healing that every body goes through, regardless of the specific injury.
The 3 Stages of Healing
Stage I: Acute/Inflammatory (0-6 days)
What to expect: Pain, swelling, and inflammation.
What’s happening: Your body is starting the healing process, and inflammation is a natural part of that. It’s your body’s way of protecting the injured area.
Stage II: Sub-acute/Proliferative (0-24 days)
What to expect: Reduced pain, but the new tissue is still weak.
What’s happening: The body is producing new tissue, though it’s immature and fragile. Think of this stage as the foundation of your recovery—strong, but not yet fully formed.
Stage III: Remodeling/Maturation (3 weeks – 2 years)
What to expect: Your tissue gets stronger and more resilient, but it takes time.
What’s happening: Over months (sometimes even years), new tissue matures, replacing the damaged area with stronger tissue. This phase is crucial for building long-term resilience and preventing re-injury.
From RICE to PEACE & LOVE: A New Approach to Healing
Remember when the go-to recovery advice was RICE (Rest, Ice, Compression, Elevation)? Over the years, that evolved to PRICE (Protection added to the mix). But now, we’ve got something even better: PEACE & LOVE. This model recognizes the importance of letting your body’s natural healing process work while empowering you to take an active role in your recovery.
PEACE (Stages I & II)
Protection: Avoid activities that could further damage the tissue.
Elevation: Keep the injured area above your heart to reduce swelling.
Avoid anti-inflammatories: Early use of NSAIDs or ice can actually delay healing by interfering with inflammation, which is a natural part of recovery. Let your body do what it was built to do.
Compression: Helps reduce swelling (without counteracting the body’s inflammatory process)
Education: Trust your body! Avoid unnecessary passive treatments, and focus on active recovery.
LOVE (Stages II & III)
Load: Gradually reintroduce activity as pain allows. Loading the tissue helps it rebuild strength.
Optimism: A positive mindset can play a huge role in your recovery.
Vascularization: Light, pain-free cardio (like walking or cycling) increases blood flow, speeding up the healing process.
Exercise: Maintain your mobility, strength, and sensory systems through active recovery techniques.
Cupping can be a great tool to help with recovery.
Healing Isn’t Linear – But You Can Take Control
Injuries can be frustrating, especially when they disrupt your routine. But remember that healing isn’t always a straight line. Some days may feel better than others, and that’s okay. By understanding these general tissue healing timelines and embracing the PEACE & LOVE model, you can take an empowered, active role in your recovery. Trust the process, listen to your body, and before you know it, you’ll be back doing the things you love.
If you have questions about your recovery, don’t hesitate to reach out—we’re here to guide you every step of the way!
PEACE & LOVE ;)
Dr. Bailey Van Oosbree, Studio ME Fitness
