Tissue Tolerance 101: How to Strengthen Your Back Without Overdoing It
Tissue tolerance refers to the ability of muscles, tendons, and ligaments to handle stress without failing. When recovering from back pain, progressively loading tissues through exercise helps build resilience.
The key is to start with manageable loads and gradually increase intensity.
The concept of tissue tolerance is based on the principle of progressive overload, which suggests that gradual, controlled increases in physical demand result in stronger, more adaptable tissues. This approach prevents overuse injuries while ensuring steady improvements in strength and endurance.
The graph below outlines the approximate time frames for different tissue types to heal. After an injury, even a Grade 1 muscle injury, it is expected to take up to 4 weeks to heal. Given this, going through a healing phase and then on to building up tissue tolerance, the road is much longer than many expect.
Fundamental principles of rehabilitation and musculoskeletal tissue healing
A common mistake many people make is doing too much too soon, leading to flare-ups and frustration. Instead, individuals should focus on starting low and slow. For many people, regressing back to very basic and "simple" movements is frustrating, especially if you used to be very active. But it's required to build up tissue tolerance without flaring up your back. As tissue tolerance improves, more challenging exercises can be introduced. That is why a roadmap is so critical.
Consistency is crucial in building tissue tolerance. Short, frequent sessions are more beneficial than sporadic intense workouts. Listening to the body's signals and allowing adequate rest and recovery are essential components of a successful program.
Key Takeaways:
Gradual progression is key to improving tissue tolerance.
Avoid pushing into pain; focus on consistency.
Start low and slow, and build up. It takes time, you need to settle in for the long road.
Further Research:
Fundamental principles of rehabilitation and musculoskeletal tissue healing
