Soft Tissue Injury Treatment

Experiencing a soft tissue injury is quite common in both sports and bodybuilding. Soft tissue damage typically involves a sprain, strain or bruising to the muscle, tendon or ligament. Regardless of your fitness level, soft tissue injuries occur and at the best of times. How you decide to deal with them on the spot will determine whether the healing phase is optimised or whether you are setting yourself up for future damage and downtime. It is crucial to allow yourself the appropriate healing time to recover from a soft tissue injury. Otherwise this may leave you vulnerable and likely to hurt yourself again.
how to treat soft tissue injury effectively

What is considered soft tissue?

  • Muscles
  • Tendons
  • Ligaments
  • Fibrous tissues
  • Nerves
  • Fat
  • Fascia
  • Blood vessels
  • Synovial membranes

Common types of soft tissue injury:

  • Sprains
  • Strains
  • Contusions
  • Tendonitis
  • Bursitis

prevent soft tissue injuries - warm up

Soft Tissue Injury Treatment and Prevention

Most of these tips for preventing soft tissue damage 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 to support your activity

4. Get the right support for your body

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.

5. Keep hydrated

Drink water before, during and after activity.

6. Injury recovery means allowing yourself the time to heal

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

7. Peptide Treatment for Soft Tissue Injury

Peptides have been found to be useful for those suffering from soft tissue injuries. They have been shown to speed up the rate of repair rather effectively. Peptides are also known for their protective qualities and could potentially minimise future soft tissue injury from repeating.
Check Out Thymosin Beta 4 – The Injury Peptide