How to Manage your Soft Tissue Injury.

What are the Healing Phases for a Soft Tissue Injury? Managing the Soft Tissue Injury Soft tissue injuries are commonly categorised depending on the time frame since injury and the healing processes that are occurring at that time. Acute - Protection Phase A soft tissue injury is termed as acute from the initial time of injury and while the pain, bleeding and swelling is at its worst. Your body's aim at this point is to protect your injury from further damage. The usual time frame for your acute symptoms to settle is two to four days post-injury, but this can vary depending on how you treat your injury. Sub-Acute - Repair Phase A soft tissue injury is termed as sub-acute when the initial acute phase makes a transition to repairing the injured tissues. This phase commonly lasts up to six weeks post-injury when your body is bust laying down new soft tissue and reducing the need to protect your injury as the new scar tissue etc begins to mature and strengthen.  Late Stage - Remodelling Phase  Your body does not magically just stop tissue healing at six week post-injury. Healing is a continuum. At six weeks post-soft tissue injury your healing tissue is reasonably mature but as you stretch, strength and stress your new scar tissue it often finds that it is not strong enough to cope with your increasing physical demand.  When your body detects that a repaired structure is still weaker that necessary, it will automatically stimulate additional new tissue to help strengthen and support the healing tissue until it meets the demands of your normal exercise or physical function. The period between six weeks and three months post-injury is commonly referred to as the remodelling phase. Chronic Phase - Ongoing Repair and Remodelling Beyond three months is referred to as the chronic phase and probably refers mainly to pain that lasts more than 3 months. However, your soft tissue is constantly being injured by your daily activities and workout, only to magically repair and remodel the tissue to meet your specific exercise demands. How Does Treatment Vary Depending on the Phase? Read full article: Soft Tissue Injury

Injury Treatment. What to do the First Few Days Post-Injury?

Here's some tips from our physio experts...

Acute Injury Treatment Rest? Rest from painful exercise or a movement is essential in the early injury stage. We call thisactive rest. "No pain. No gain." does not apply in most cases.  The rule of thumb is - don't do anything that reproduces your pain for the initial two or three days.  After that, you need to get it moving or other problems will develop. If you are unsure what to do, please contact your physiotherapist for injury-specific advice. Ice or Heat? Ice Ice is preferred for the initial two or three days post-injury. Apply ice for 20 minutes each two to three hours for the first few days until the "heat" comes out of the injury. Ice should also help to reduce your pain and swelling in traumatic soft tissue injuries, such as ligament sprains, muscle tears or bruising. Heat It is preferable to avoid heat (and heat rubs) in the first 48 hours of injury. The heat encourages bleeding, which could be detrimental if used too early. Once the "heat" has come out of your injury, heat packs can be used to stimulate blood flow. We recommend 20 minute applications a few times a day to increase the blood flow and hasten your healing rate. Heat will also help your muscles relax and ease your pain. Heat Wheat Packs are an excellent home solution for a multitude of conditions. Not Sure? If you're not sure what to do, please contact your physiotherapist to specifically discuss your situation. Contact PhysioWorks or Book Online Should You Use a Compressive Bandage or Support? Yes. If it is possible to apply a compressive bandage or elastic support to the injury, it will help to control swelling and bleeding in the first few days.  In most cases, the bandage/support will also help to support the injury as the new scar tissue is laid down. This should help to reduce your pain. Some injuries will benefit from more support such as a brace or rigid strapping tape. Please contact your physiotherapist if you are uncertain what to do next. Elevation? Elevation of an injury in the first few days is very helpful. Think where your injury is and where your heart is. Gravity will encourage swelling to settle at the lowest point.  Try to rest your injury above your heart. Obviously some injuries are impossible or it would be detrimental to elevate, so please use your common sense and be guided by your pain. When Should You Commence Treatment?  In most cases, "the early bird gets the worm".  Researchers have found that intervention of physiotherapy treatment for acute soft tissue injuries within a few days has many benefits.  Prompt Treatment Benefits include: Relieving your pain quicker via joint mobility techniques, soft tissue massage, electrotherapy etc Improving your scar tissue quality using techniques to guide the direction it forms Getting you back to sport or work quicker through faster healing rates Loosening or strengthening of your injured region with individually prescribed exercises and techniques Improving your performance when you do return to sport, work or simply daily life Correct any biomechanical faults that may be affecting your movement, technique or predisposing you to injury What If You Do Nothing? Research tells us that injuries left untreated do take longer to heal and have lingering pain. They are also more likely to recur and leave you with: abnormal scar tissue formation joint stiffness muscle weakness It's important to remember that symptoms lasting longer than three months become habitual and are much harder to solve.  The sooner you get on top of your symptoms the better your outcome. Helpful Products for Early Injury Treatment Related Treatments Early Injury Treatment Acupuncture and Dry Needling Gait Re-Education Biomechanical Analysis Proprioception & Balance Exercises Medications? Real-Time Ultrasound Physiotherapy Soft Tissue Massage Electrotherapy & Local Modalities Heating Pads Joint Pain Relief Techniques Kinesiology Taping Physiotherapy Instrument Mobilisation (PIM) Stretching Exercises Supportive Taping & Strapping TENS Machines

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