THE ART OF PREVENTING SOFT TISSUE INJURIES
Soft tissue injuries mean damage or harm that usually occurs to the muscles, tendons, or any other connective tissues in the body. These injuries can result from activities like sports, accidents, or overexertion.
When tissues like muscles, ligaments, or bones are stressed beyond their normal range or experience sudden stress, they can get injured. This usually involves strains in which there’s muscle or tendon stretching or tearing, sprains, or contusions (bruises).
Types of soft tissue injuries:
Pulls and Tears (Strains):
This happens when muscles or tendons get stretched or torn with too much effort or sudden movements.
Twists and Stretches (Sprains):
Occurs when ligaments get stretched or torn due to sudden twists or overstretching.
Bumps and Bruises (Contusions):
This happens when you get hit and your skin turns blue or purple because tiny blood vessels break under your skin.
Repetitive Motion Pain (Tendinitis):
When your tendons get inflamed from doing the same movement over and over, tendinitis occurs.
Joint Cushion Inflammation (Bursitis):
Occurs when the little fluid-filled sacs that help your joints move smoothly get swollen and painful.
Overworked Bones (Stress Fractures):
When bones develop tiny cracks from doing the same activity too many stress fractures occur.
Cuts and Scrapes (Lacerations):
Happens when your skin or deeper tissues get cut open, like a scrape or a deeper wound.
Joint displacement (Dislocations):
In which a bone gets pushed out of its usual spot in a joint it causes pain and needs help to put it back.
Symptoms of soft tissue injuries:
You'll feel pain where you got hurt, like a sharp or throbbing ache.
The injured area might get puffy and bigger than usual.
Your skin might turn purple, blue, or red from bruising.
Hard to Move:
It might be tough to use the hurt body part normally.
The area could feel warmer than the rest of your body.
How to prevent soft tissue injuries:
- Get Ready: Do easy movements to warm up before you play or run around.
- Stretch Gently: Make your body flexible by stretching gently after warming up.
- Wear Safe Stuff: Put on the right shoes and gear when you're playing or moving.
- Stay Strong: Exercise and play a lot to make your muscles and bones strong.
- Rest a Bit: If you do the same thing again and again, take short breaks.
- Watch Your Step: Be careful where you walk so you don't fall.
- Drink Water: When you're playing, drink water to keep your body working well.
- Stop if It Hurts: If something hurts, stop doing it and rest.
- Learn the Right Way: Ask a professional to show you how to play safely.
- Sleep Well: Sleep helps your body get better and stay strong.
Soft tissue injuries treatment:
- Exercises: They show you special exercises to help your muscles and body heal better.
- Stretching: They gently stretch your body parts to make them flexible again.
- Myofascial release: They use gentle touches to help your muscles relax and feel better.
- Teaching Movements: They teach you how to move without hurting yourself.
- Ice or Heat: They might use ice or warm things to help reduce pain and swelling.
- Give Advice: They tell you how to take care of your body at home, like how to rest and what to do.