What happens after I got injured and what should I do?

Injured tissue heals in three phases. In the following you are going to see the different wound healing phases, the days and what is happening in each phase.

The duration of each phase can vary. It depends on the dimension of the trauma and how the injured tissue is supplied with blood. Skin and muscle tissue is better supplied with blood then ligaments and cartilage. The following days are a guideline and refer to the time after the trauma.

If you have pain, I highly recommend you to visit a doctor or a physiotherapist to get a diagnosis for your problem!

Respect the regeneration phases from the WOUND HEALING PROCESS

Wound healing phases BLOG




What happens:
In this phase you normally have some of the inflammation signs: pain, heat, redness, swelling, loss of function.

What should I do:
Take a rest, move without pain, put a tape to immobilize the injured area.
Sometimes it’s good to take some time off from the dancing room. Take it as your chance and try to relax. If you want to do some exercises, you can dance and train but without using the affected area. Train the not affected parts of your body!

What you can do every time: train inside your brain! Mental training has shown to be effective and has a direct response to the muscles of your body. Lots of high leisure sports athletes do mental training as a routinely training. Put some music on and imagine you are dancing for real!

Read more about what you can do in this phase:
Injured… R.I.C.E. Method
Injured… Heat or cold
Injured… Anti-Inflammatory medicine



What happens:
In the proliferation phase the inflammation signs (pain, heat, redness, swelling, loss of function) are fading out. You are going to feel much better.

What should I do:
You should increase the load of the injured structure consequently.
Watch out while coming back to training, since the tissue is 15-20% able to work under pressure as normal healthy tissue. While moving you mustn’t receive pain! Take the pain as a reference for movement.



What happens:
Your body is getting back to being able to use the healed structure.

What should I do:
Now you can increase the load on the injured structure. Try to move in the end of range of the injured structure. You should move in the full range of movement. A comfortable stretched pain can appear, but must be gone after stretching.



Berg, Frans Van den (2010). Angewandte Physiologie: Band 1: Das Bindegewebe des Bewegungsapparates verstehen und beeinflussen. Thieme Verlag. 3. Auflage.








Sophie Manuela ‚Sophiela‘ Lindner is a sports physiotherapist and Bgirl. Since 2007 she is  active in the Breaking scene. With her bgirl crew Skill Sisters she represented Germany at the international Bgirl Battle at Battle of the Year 2015.

In order to share dance-medical knowledge to urban dancers, Sophie established ‚Urban Dance Health‘ in 2012. As a physiotherapist specializing on dancers, Sophie regularly gives Health Workshops, Health Check-Ups and Health care for professional urban dancers, including the Red Bull BC One All Stars and the Red Bull Flying Illusion Company.

Today she is working as a physiotherapist at the Haid Gesundheitswerkstatt, a clinic specialized on myoreflextherapy, dancers, musicians and chronic pain outpatients, and as an associate researcher at the CIT Research Institute in Stuttgart.

Get Sophie’s full CV here.