Soft tissue injuries refer to a ligament sprain, or a strain to muscles and tendons, identifying as a tear or a rupture. Managing injuries correctly will influence injury recovery time. Following a simple process, you can recover from soft tissue injuries, stronger and healthier than before!
Soft tissue injury management involves 3 phases;
1. First Aid
To minimise trauma and prevent further injury, an assessment of the knee joint should be performed within minutes, gathering as much information as possible, observing and palpating for symptoms such as swelling, bruising, deformity, movement, tenderness and pain. From this assessment, identify whether the injury is mild, moderate or severe, and take appropriate action.
2. Treatment
Treatment during the next 24 – 72 hours after soft tissue injury is crucial. Following such injuries, inflammation and swelling can occur around the injured area, causing pain and immobility. Applying R.I.C.E, during this time is vital and will influence recovery time.
Rest
Keep the knee supported in a brace and as still as possible to prevent further damage
Ice
The most vital part! Ice reduces inflammation, swelling, bleeding and pain. Wrap in a towel, never a apply ice direct to skin. General guide apply ice for 20 mins every 2 hours for the 72-hour period
Compression
By compressing the knee, using for example a bandage, this reduces inflammation and swelling whilst supporting the area
Elevate
Raise the knee above the level of the heart, this will reduce bleeding and swelling
3. Rehabilitation
Formation of scar tissue at the knee results in loss of strength, power and flexibility. Scar tissue also weakens the soft tissue, which can lead to the injury recurring in the future. Sports Massage and Deep Tissue Massage can help reduce this by breaking down the scar tissue.
Rehabilitation time can vary depending on the severity of the injury. Mild to moderate tears can take 3 weeks to 3 months. Severe tears or ruptures, that may require surgery, recovery time can be up to 6 – 12 months. The process rehabilitation remains the same, but with caution.
Regaining strength and mobility in the injured area is the most important, following a specific exercise rehabilitation programme. The aim of this would be to improve range of motion to the joint, increasing actions such as flexion and extension, and strengthen major muscle groups around the joint to provide support and strength to return to participation in physical exercise.
*Disclaimer
Our therapists provide injury treatment, advice, prevention, and rehabilitation exercises through sports massage, deep tissue massage, exercise programming and physiotherapy.
We provide educational content for informational purposes only. Aways seek a medical professionals care and advice regarding injuries.
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