Soft Tissue Injury

Soft tissue injury is quite common in both sports and bodybuilding. A soft tissue injury typically involves a sprain, strain or bruising to the muscle, tendon or ligament. Not allowing yourself the appropriate healing time from a soft tissue injury can leave you vulnerable to further injury. Taking the right precautions the first time around will get you back to doing what you love.
soft tissue injury and treatment

What is considered soft tissue?

  • muscles
  • tendons
  • ligaments
  • fibrous tissues
  • nerves
  • fat
  • fascia
  • blood vessels
  • synovial membranes

Common soft tissue injury:

  • Sprains
  • Strains
  • Contusions
  • Tendonitis
  • Bursitis

warming up and cooling down - injury prevention

Tips to Prevent Soft Tissue Injury

Most of these tips are a “no brainer”, but oftentimes we forget the simplest things in pursuit of what we enjoy actively.

1. Warm Up and Cool Down

Before activity you should warm up your body. Give all your muscles a good stretch, and be sure to do a cool down when you are finished, stretching the muscles out once again.

2. Play it Smart – Know your Limit

Realise the potential for soft tissue injury when pushing your body beyond its capabilities. Don’t do it. Gradually work up to your fitness goals. A gradual increase in the intensity and in the duration of your exercise is playing it smart and giving your body the respect it deserves. It will reward you over time with more gains.

3. Don’t underestimate the importance of Cardio

Don’t forget the cardio. Building up your cardiovascular strength will give you the energy you need to fight fatigue. Remember that most soft tissue injury occurs when a person is overexhausted and lacking in the strength to continue.  Additionally cardio decreases anxiety, depression, hypertension (high blood pressure), osteoporosis, and obesity.
Wear the appropriate clothing for your activity

4. Allow recovery time between training sessions

Athletic footwear has been designed for every sport, fitness and activity. Having the right support where you need it, alongside pad cushioning and traction will enable you to perform to the best of your ability, minimising injury. This also includes protective equipment such as mouth guards and helmets.

6. Keep hydrated

Drink water before, during and after activity.

7. Injury Recovery

If you are injured you must take time out to heal. Going back to your training will leave you vulnerable to further injury. Dependent on the severity, you may be required to be inactive for up to 4 months. Find out more about Healing Recovery Time.

8. Peptides for soft tissue injury

Peptides have been found to be useful for those suffering from soft tissue injuries. Peptides are also known for their protective qualities and could potentially minimise soft tissue injuries from repeating.

5. Wear the appropriate clothing for your activity

Check Out Thymosin Beta 4 – The Injury Peptide