Sports-Related Soft Tissue Injuries

A soft tissue injury is any injury that causes damage to the skin, ligaments or tendons. These injuries occur from trauma caused by an external force or overuse during physical activity. For example, long-distance runners place a significant amount of stress on their legs and feet, often resulting in trauma or strains to key areas of the lower leg, such as the calf muscles or Achilles tendon.

Common types of soft tissue injuries include:

• Contusions (bruises): Injuries caused by a direct blow or impact. 
• Tendinitis: Inflammation, irritation or microscopic tears to the tendons.
• Bursitis: Damage to the small, fluid-filled sacs that cushion the bones, muscles and tendons around the joints. 
• Stress injuries: Repeated stress to an area of soft tissue, leading to pain and immobility. 
• Strains/Sprains: Injuries to muscles or tendons caused by overstretching, force or overuse. 
• Patellofemoral pain syndrome (PFPS): Overuse injuries caused by repetitive movements that stress the knee.

The main symptom of any soft tissue injury will be pain to the injured part of the body, but pain may start somewhat mild and can often worsen over the first 48 hours following the injury. Other symptoms of soft tissue injuries can include:

• A knot or lump on or around the site of the injury
• Inability to put weight on the area
• Instability of the affected joint
• Muscle spasms or cramping
• Muscle weakness
• Swelling or bruising 

If you notice these symptoms, it’s important to seek timely care to prevent further damage. The expert sports medicine providers at Banner Health can help diagnose and treat your injury.

Treatment for soft tissue injuries should start with the R.I.C.E. method:

• Rest: Avoid activities that may worsen the injury.
• Ice: Apply ice packs for 20 minutes every 1-2 hours.
• Compression: Use elastic bandages to reduce swelling.
• Elevation: Keep the injured area raised above heart level.

Almost all soft tissue injuries will cause some degree of swelling. Over-the-counter medications can help with pain and swelling.

However, if symptoms worsen or do not improve, a sports medicine provider at Banner Health can evaluate your condition.

Surgical treatment for severe injuries

Severe soft tissue injuries may require surgical procedures to repair damage.   

Many of these surgeries are minimally invasive and can be performed arthroscopically, involving small incisions and a quicker recovery time. Most procedures do not require an overnight hospital stay.

Recovery from soft tissue injuries often takes longer than expected. Full recovery requires patience and adequate time for healing. A sports medicine provider will create a personalized recovery plan and monitor your progress. At Banner Health, our goal is to help you return to your favorite activities safely and effectively.

The best way to prevent soft tissue injuries is to stay conditioned, train properly and use the right equipment. Additional prevention tips include:

• Balanced fitness: Create a program that includes cardiovascular exercise, strength training and flexibility. Incorporate full-body exercises to avoid overusing one area.
• Stretching: Stretch slowly and thoroughly before and after exercise. Focus on multiple areas of the body, not just those used in specific activities.
• Warm-up and cool-down: Gradually increase intensity at the start of exercise and ease into rest with a cool-down period.
• Rest and hydration: Get adequate sleep and rest to avoid fatigue-related injuries. Drink at least half your body weight in ounces of water daily. For example, an athlete weighing 160 pounds should drink 80 ounces of water per day.

If you experience a soft tissue injury, the sports medicine team at Banner Health is here to provide expert diagnosis, treatment and recovery support. Schedule an appointment today and let us help you get back in the game quickly and safely.