Scar Tissue: Don't fear it - guide it.

what is it

How It Heals

How to Prevent Repeat Injuries

Introduction:

After an injury, your body is incredibly smart. It immediately begins healing, rebuilding and protecting the damaged area. 

One key part of that process is scar tissue.

But scar tissue has a bit of a reputation. 

Some people fear it.

Others ignore it. 

Others hate it, even if it's led to their baby girl or boy.

The truth is, it plays a crucial role in healing 

How you support your recovery can make the difference between a strong comeback and ongoing niggles or even repeat injuries.

So, what is scar tissue? How does scar tissue form? Most importantly, how can you help your body heal well and stay injury-free in the future?

Let’s break it down.

1. What Is Scar Tissue?

When soft tissue (like a muscle, ligament or tendon) is damaged, your body lays down scar tissue to repair it (new collagen fibers).

Think of it like internal scaffolding — it holds the injured area together while it heals. This is essential.

However, scar tissue is not quite the same as the original tissue.

Meaning that is is often:

• less flexible

• less organised in structure

• more sensitive and stiffer

  
  

This can lead to tightness, pain or reduced movement if not managed well. In areas like the ankle or lower back, poorly remodelled scar tissue can set you up for repeat injuries.

2. The Natural Stages of Healing

(Where Scar Tissue Fits In)

Here is what happens after experiencing an injury:

• Bleeding Phase (immediate): Blood rushes to the area to begin repair.

• Inflammation Phase (Day 1–7): The body clears out damaged cells and begins laying the groundwork.

• Proliferation Phase (Week 1–3): New tissue (including scar tissue) is laid down.

• Remodelling Phase (Week 3+): Scar tissue is reshaped and strengthened over weeks and months.

It is this final stage of remodelling, that makes all the difference. 

This is when gentle movement, hands-on treatment and smart rehab can shape how that tissue performs in the long term.

3. Movement Matters in Scar Tissue Healing

If scar tissue is left untouched, it can harden and restrict motion. With the right kind of movement at the right time, you can:

• Guide the scar tissue to align properly with the original muscle or ligament fibres 

• Reduce stiffness and pain

• Improve circulation and reduce sensitivity

• Restore normal flexibility, strength, and function

This is especially important for joints that need to move in multiple directions, such as the ankle, shoulder or spine.

4. The Role of Soft Tissue Treatment

Hands-on techniques (like massage, myofascial release or gentle mobilisations from a therapist) can:

• Break down dense, tangled scar tissue

• Improve fluid flow into the area

• Reduce nerve sensitivity

• Free up movement

Think of it like loosening a knot in a rope. Once that area moves freely again, you can rebuild strength properly.

5. Exercise:

The Secret Weapon for Long-Term Healing

Rehab exercises help you gradually load the healing tissue and restore function. 

This includes:

• Mobility drills: to improve range of motion

• Stability & proprioception work: to rebuild control, balance & coordination, & prevent re-injury

• Strength training: to reinforce the area and handle daily or athletic demands

This is especially key in cases like:

• Repetitive ankle sprains: which often stem from poor balance and instability after an initial injury.

• Lower back injuries: where unaddressed scar tissue and weakness can keep triggering pain.

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6. Why Repeat Injuries Happen

How to Stop the Cycle

Recurring injuries often happen when:

• Scar tissue is not properly remodelled

• Rehab is rushed or skipped

• Strength, body control, balance and coordination  are not fully restored. Especially true in ligament injuries

• The nervous system stays “on alert” in the area, known as hypersensitivity

With a combination of guided movement, hands-on treatment and smart movement work, you can prevent future issues as well as treating the current one.

Conclusion: Don't fear scar tissue — guide it.

Scar tissue is a natural, necessary part of healing. 

If it is left unmanaged, it can become a roadblock. 

The key is to guide it with movement, treatment and rehab that helps your body build back better. 

If you have had repeat strains, sprains or ongoing stiffness after an injury, you are not broken. You just need a smarter path forward.

If you are going round and around in circles, reach out today and we can build a smart plan. Together we will reduce your pain and get you moving towards your goals. 

You can absolutely get back to moving confidently, strongly and being pain-free.

CARMEN MAKEPEACE