All tissues in our body have a certain level of tolerance or ability to manage a load. Each muscle tolerates a different level, and the amount of tolerance each muscle has depends on a variety of different factors. By understanding the concept of tissue tolerance, we can often avoid injury.
Tearing the tendon, muscle, or bone via force creates an acute injury. Conversely, the breakdown can occur slowly overtime, with microtraumas to the tissues. Healing from an injury lowers the tolerance of the tissue. This does not mean you should stop using the injured area completely. It simply means we need to find a balance of too much or too little. We need to rebuild the tolerance of those tissues in order to resume normal activities. However, recovery progresses optimally if the load/stress level is managed and progressively accumulated.
This does not mean you should stop using the injured area completely. It simply means we need to find a balance of too much or too little.
Consider the concept of tissue tolerance when starting a new activity or increasing the volume of activity. Challenge your body so that it can adapt to the new level of activity, but not so much that you end up demanding more than the tissue can handle. As we work a muscle, whether it be through weightlifting or running or kayaking, the muscle breaks down slightly. This break down signals to the body that the tissue needs to be rebuilt to a stronger level, so that when you challenge the tissue again it’s ready for the extra load.
Important Tips for Tissue Tolerance:
- Gradual and increasing loads over time increase tissue tolerance best
- Many factors influence tissue tolerance, such as: adequate sleep, hydration, nutrition and rest
- Remember to gradually introduce any change, such as volume, load, change in environment (ex: running on treadmill to running outdoors), change in shoes, etc.
In summary, if you exceed your tissue tolerance an injury will likely occur. A gradual increase in load, over adequate time will optimize and strengthen the tissues allowing greater tolerance in the long run!
