What is a Soft Tissue Injury?
Author - Emma Wright
Soft tissue injury refers to injuries that affect the muscles, ligaments, tendons, and other soft tissues in the body. They can result from a single traumatic event, such as a sprain, or from overuse of a particular body part over time, such as tendinitis.
A soft tissue injury implies harm to structures in the body, such as bands of tissue that connect muscle to bones, encompassing muscles, ligaments, and tendons. These structures contrast with others like bone and cartilage, which passively provide stability to joints.
Emma discusses the top 3 soft tissue injuries:
Getting injured can be very stressful! Particularly when the injury results in your body no longer being able to do what it is used to doing.
The top 3 acute soft tissue injuries include:
Contusions (bruises)
Such injuries occur due to direct blows to a muscle. In a contact sport like Rugby, a "cork"; a common tackle injury, resulting from an elbow, knee or shoulder to the body, can cause significant bruising/bleeding in the muscle. The probable outcome for this injury is generally positive; however, it can be very debilitating in terms of performance. It's essentially treated like a muscle tear or strain. Early intervention of ice and compression can improve return to sport/activity timelines. A recommended continued treatment for a strain is rest, ice, compression, and elevation (RICE).
Sprains: ligament stress or tears
A ligament “sprain” is a term that is often too casually thrown around as if it’s not a big deal! Although it’s a common injury in sports; youth sports especially; it has the reputation for being a somewhat minor injury. Put your hand up if you have ever sprained an ankle or had a friend sprain an ankle on the Netball court in the early days? I know I have!
There is often a laissez-faire attitude that is associated with injuries like this due to their commonality. However a “too casual approach” is often detrimental to the long-term health of the joint in question. Ankle sprains are the most common ligament stress injuries in sport and if not managed well and taken seriously from the beginning, can have long term consequences.
I have personally been victim to this “casual” type of treatment from when I was a super active 20-year-old. I had a severe lateral and medial ligament ankle sprain and was not given any early acute care advice, other than ice and elevate.
Unfortunately for my ankle, this advice did not specifically include avoiding going to the ‘Pimps and Hoes’ themed end of session College party on Oxford street with crutches. Although this injury has a high occurrence rate; if not properly managed and rehabilitated, it can lead to more issues down the track - just ask me!
Muscle strains / tears
The terms calf/hamstring/quad tear or strain are also casually thrown around in the sporting world. Just like the point I previously made for strains and ligament stress; these injuries shouldn’t be taken lightly. Without correct, early intervention, these injuries can not only be disabling and season-ending for sport, but they can also be horribly painful.
When it comes to muscle injuries (tears/contusions); a very important component of recovery, is to consider that the muscle fibres have been torn. Muscle tears are graded in levels of severity by the amount of muscle tissue damaged:
Grade 1 (mild): affects a limited number of muscle fibres, there is minimal decrease in strength and there is full range of motion both actively and passively. Pain often presents the day after injury.
Grade 2 (moderate): strains a large majority of muscle fibres in the muscle. Pain is acute and significant and is accompanied by swelling and a reduction in muscle strength
Grade 3 (severe): represents a complete tear in the muscle. This means either the tendon is separates from the muscle belly or the muscle has been torn into two parts. Severe pain and swelling and complete loss of function are characteristic of this type of strain.
How Can We Help?
As physiotherapists, our first priority is to diagnose the injury. To achieve this, we need to meticulously assess all of the structures in your injured joint or body part, including muscles or tendons, to determine precisely which form is pathological and instigating your pain and inflammation.
Until assessed systematically and specifically by a professional, it's challenging to say exactly which structure is injured and, therefore, which form of management, such as steroid injections or physical therapy, is suitable.
The injured structure could be anything from a tear in the muscle to a completely torn tendon. These are all significant soft tissue injuries that athletes and non-athletes share in common.
A good way to think about muscle fibre is to imagine a cut on your skin; would you stretch or stress a cut? No! The best way to handle a muscle injury is to let the “cut skin” heal, keep the muscle short (no stretching!) and allow the scar tissue to heal. Until that occurs, at 7-10 days post-injury; strengthening and stretching is NOT a good idea.
Tips to Prevent Soft Tissue Injury
Warm Up and Cool Down: Before beginning any physical activity, always perform a warm-up to gradually increase your heart rate and circulation. This will also loosen the joints and increase blood flow to the muscles, aiding the healing process. Similarly, cool down after your workout to gradually decrease your heart rate and help your muscles to recover.
Stretch Regularly: Stretching can improve your flexibility and the range of motion of your joints. This can make you more resistant to injury of soft tissue. Make sure you are stretching properly, not bouncing while you stretch, and holding each stretch for about 30 seconds.
Strengthen Your Muscles: Regular strength training can help to protect your joints and decrease the risk of injury. It can be helpful to work with a trainer or physiotherapist to ensure that you're performing exercises correctly. Strengthening exercises is especially crucial if there's been partial tearing in the muscles or tendons.
Use Proper Equipment: Whether you're playing sport or doing work, ensure you're using the proper equipment and that it's in good condition. This includes things like wearing appropriate footwear, using knee pads when necessary, and ensuring that equipment like ladders are safe and secure. Proper equipment can also help in weight bearing activities, reducing the risk of injury to soft tissue.
Use Correct Technique: Using the correct technique for any physical activity can prevent unnecessary strain on your muscles, ligaments, and tendons. If you're unsure of the correct technique, consider getting professional advice.
Stay Hydrated and Eat Well: Drinking plenty of fluids and eating a balanced diet can keep your muscles healthy and prevent injuries. Your body needs the right nutrients to keep your muscles working properly. Anti-inflammatory foods can help reduce swelling and speed up recovery.
Take Breaks: If you're doing something physically demanding, take regular breaks to rest and stretch your muscles.
Get Plenty of Rest: Rest is an important part of preventing injuries as it allows your muscles time to recover and strengthen. Make sure you're getting plenty of sleep each night, and if you're feeling fatigued, take a break from physical activity.
Other Treatment Options
Treatment for soft tissue injuries can vary depending on the severity and the specific type of injury, but the following are some of the common treatment options:
RICE Method: This is often the first step in treating soft tissue injuries. RICE stands for Rest, Ice, Compression, and Elevation. The ice can help reduce swelling and provide anti-inflammatory benefits.
Pain Relief Medication: Over-the-counter pain relievers such as paracetamol and ibuprofen can help manage pain and inflammation.
Occupational Therapy: An occupational therapist can provide strategies and tools to assist you for injuries that impact your ability to perform daily tasks.
Orthotics: If your soft tissue injury affects your foot or ankle, orthotics, like shoe inserts or braces, can provide additional support and relief.
Surgery: In more severe cases, such as a complete tear of a ligament or tendon, surgery might be required. This is typically followed by a period of rehabilitation to regain strength and mobility.
Steroid Injections: Steroid injections can be used to reduce inflammation in the affected area, although their use is generally limited because of potential side effects.
Platelet-Rich Plasma (PRP) Therapy: This is a relatively newer approach, where a concentration of your own platelets (which are involved in healing) is injected into the injured area to promote faster recovery.
Remember, the treatment plan will depend on the individual's overall health, the severity of the injury, the location of the injury, and their personal recovery goals. It's always important to consult with a healthcare professional or specialist to determine the most appropriate treatment for a soft tissue injury.
If you have any questions about soft tissue injuries please feel free to ask Emma on Instagram @wrightmovement or her email at emma@limitlessphysio.com
Photos by Quino Al, Islander Images on Unsplash and Kinkate on Pexels.
