by GARY REINL
Stillness Is the Enemy!
Active Recovery Is the Answer (ARITA)
Gary Reinl, author of ICED! The Illusionary Treatment Option, wrote and researched the following article in response to a previously published article on Tabata Times, “De-Iced: The End of the Cold War.”
The Research in Support of Active Recovery
Although new approaches to facilitate bone and fibrous tissue healing have shown promise (e.g., the use of cytokines, cell transplants, and gene therapy), none has been proved to offer beneficial effects comparable to those produced by loading of healing tissues.
For these reasons, patients with musculoskeletal injuries and those who have recently undergone surgery are now being treated with controlled physical activity that loads their healing tissues. Evaluation of new approaches to the promotion of healing of bone, fibrous tissue, and muscle should include consideration of the effects of loading on tissue repair and remodeling.”
“Loading of Healing Bone, Fibrous Tissue, and Muscle: Implications for Orthopaedic Practice,” Journal of the American Academy of Orthopedic Surgeons, September/October 1999
“Although initially thought to improve an individual’s ability to heal, mechanical unloading [stillness] promoted by extended periods of bed rest has emerged as a contributing factor to delayed or aberrant tissue repair.”
“Mechanical Unloading Impairs Keratinocyte Migration and Angiogenesis During Cutaneous Wound Healing”
Journal of Applied Physiology, May 2008
“The lymphatic system is a ‘scavenger’ system that removes excess fluid, protein molecules, debris, and other matter from the tissue spaces. When fluid enters the terminal lymphatic capillaries, any motion in the tissues that intermittently compresses the lymphatic capillaries [active recovery] propels the lymph forward through the lymphatic system, eventually emptying the lymph back into the circulation.”
Textbook of Medical Physiology, 10th Edition, Guyton and Hall, 2000
“Muscular atrophy regularly occurs as a consequence of immobilization or disuse [stillness] after sports injuries. Several experimental models deal with muscle atrophy and are suitable for investigations of the underlying mechanisms of muscle atrophy. Strength loss is the most evident response to atrophy. Muscle strength decreases most dramatically during the first week of immobilization; little further weakening occurs later on.”
“Muscular atrophy following immobilisation. A review”
Sports Medicine, July 1990
Prolonged exposure to weightlessness could cause astronauts to lose more than 40 percent of their muscle strength even with regular exercise, researchers said. On a long voyage, a healthy 30- to 50-year-old astronaut could end up with the strength of an 80-year-old.
The research is detailed in the Aug. 17 edition of the Journal of Physiology.”
“Trip to Mars Would Turn Astronauts Into Weaklings”
SPACE.com, August 2010
“Skeletal muscle also undergoes continuous repair as a result of contractile activity [active recovery] that involves participation of myokines and anti-inflammatory input.”
“Cross-talk between skeletal muscle and immune cells: muscle-derived mediators and metabolic implications”
American Journal of Physiology – Endocrinology and Metabolism, March 2013
Stillness begets congestion which promotes stillness which, when combined with congestion, leads to various forms of secondary cellular death (disuse atrophy and general tissue suffocation). It does nothing to facilitate the healing process (e.g. the movement of nourishment, stem cells and other essential elements/supplies to the damaged site; the movement of waste and other transient material [deoxygenated blood, lymph fluid, etc.] away from the damaged site; and the production and distribution of the myokines that mediate various aspects of the tissue regeneration process and the remodeling of the repaired tissue).
Conversely, active recovery stimulates the removal of congestion from the damaged site, which promotes and enables movement; this prevents or retards related secondary cellular death and is the catalyst for all aspects of the healing process noted above.