How Your Body Heals: The Three Phases of Recovery

There are three phases of healing from an injury with multiple factors influencing how long it will take for your body to heal completely. These include:

• The type of tissue injured (like bone, muscle, tendon, or ligament)
• The severity of the injury
• What you eat and how much
• Whether or not you exercise
• How much sleep you get
• Your age
• Stress, emotions, and mental health
• Smoking, alcohol consumption
• Poor lifestyle choices

Healing happens in three overlapping phases, and each phase is crucial for recovery. Here’s an easy-to-understand breakdown of these phases and how long they usually last:

The Three Phases of Healing

1-Inflammation Phase (4–6 Days)
This is the body’s immediate response to injury. You might notice swelling, but even if you don’t, you’ll likely feel stiffness or sensitivity in the area. Swelling serves as your body’s natural way of protecting the injured spot and preventing further harm. For example, after spraining your ankle or injuring your knee, swelling is common. You might instinctively avoid using the affected joint, like holding your arm close after a shoulder injury or limping on an injured leg.

2-Proliferation Phase (4–24 Days)
During this stage, your body starts repairing the damaged tissue. It sends signals to rebuild the area, but the new tissue is different from the original. These new fibres are unorganised and not as strong, which means the area isn’t ready for normal stress yet. This is why it’s important to gradually reintroduce movement and activities to help align and strengthen the tissue. The scar tissue that forms will always be slightly different from the original, but with proper care, it can still function well.

3-Remodeling Phase (21 Days to 2+ Years)
This is the final and longest stage of healing. The body strengthens and reshapes the new tissue to handle daily activities and any physical demands. Whether it’s your muscles, tendons, ligaments, or bones, your body adapts to the stresses you place on it. During this phase, guided exercises and movements are essential to realign and strengthen the tissue for long-term recovery. This step ensures you regain full function and can safely return to your usual activities.

Why These Phases Matter

Understanding the three phases of healing helps us determine what you can safely do during your recovery. This is why the timing of your return to activities or sports is based on research and careful planning—not guesswork. Our goal is to help you recover fully and safely.

If you’re dealing with pain or an injury, get in touch. We’re here to create a personalised plan to help you heal and get back to doing what you love.