4 Ways to Manage Soft Tissue Injuries

September 14, 2022

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Soft tissue injuries are common, especially in athletes and people who lead an active lifestyle. Most soft tissue injuries result from sudden uncontrolled movements. They can also result from overuse or chronically fatigued structure like muscles and tendons.

Soft tissues surround, connect, and support other structures and organs in the body. These tissues include tendons, muscles, ligaments, synovial membranes, and blood vessels.

Soft tissue injury pain can be debilitating, and you may also experience swelling and bruising.

Common Soft Tissue Injuries

We can classify soft tissue injuries into;

Contusions

The contusions result from a blunt force like a kick or fall. As a result, you will notice discoloration, swelling and experience pain at the site of injury.

Sprains

A sprain is a partial tear of ligaments when a joint stretches beyond the normal limit.

Strains

The strains occur due to muscles overstretching or contracting too quickly.

Stress fractures

They are minor fractures that affect the legs and hips due to excess weight bearing.

Tendonitis

The tendons are thick fibrous tissues that attach muscles to bones. Overuse or injury to these tissues can cause tendonitis.

Bursitis

Bursitis is a painful condition that affects fluid-filled sacs that cushion tendons, bones, and muscles near joints.

Risk Factors of Soft Tissue Injuries

The common risk factors for soft tissue injuries are overuse, being overweight, and injuries. Soft tissue injuries can be acute or chronic.

Acute injuries include injuries sustained after a fall, twist, or blow. Examples are sprains, strains, and bruises.

Chronic soft tissue injuries are those resulting from muscle and joint overuse, such as bursitis and tendinitis.

Common Symptoms of Soft Tissue Injuries

  • Lump at the site of injury
  • Joint instability
  • Pain
  • Loss of weight-bearing ability
  • Muscle weakness
  • Inflammation
  • Swelling
  • Stiffness

Management of Soft Tissue injury Pain

Different management options depend on whether the injury is acute or chronic. Here are ways to manage soft tissue injuries;

1. Use RICE Protocol

Apply the RICE Protocol to manage acute soft injury pain. RICE stands for;

Rest:- do as little as possible for 48-72 hours after injury to avoid straining the injured part.

Ice:- apply ice to the injury site for about 15 minutes every 2-3 hours. Ensure you cover your ice with a cloth to avoid cold burns.

Compression:- use a well-fitting and not too tight to compress the injured area.

Elevation:- elevate the injured area to reduce swelling.

2. Physiotherapy

Having physiotherapy sessions with professional and experienced physiotherapists promotes rapid healing and reduces further injury.

3. Exercise

For exercises like stretching exercises help strengthen your muscles and alleviate pain.

4. Pain medication

For mild pain, use over-the-counter pain relief medications. If your pain is chronic, your doctor will prescribe the best medication to manage pain and reduce inflammation.

Contact Integrative Spine and Sports

Visit our website to learn more about pain management. If you are suffering from soft tissue injury pain, contact us by filling out the form below to book a consultation with our pain management doctors.

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