Soft tissue injuries: classification, management and common presentations

Absolutely no one enjoys an injury, no matter how small. Injuries are often categorised by phases, acute, sub-acute and chronic. Generally, the injury is determined by the timeline of the symptoms that are experienced after trauma to the tissue with acute being immediate to a few days and chronic referring to persistent long-term symptoms. The R.I.C.E (Rest, Ice, Compression, Elevate) protocol is an effective immediate recovery strategy to reduce swelling, however, depending on the severity of the injury and the best to seek medical advice, movement sooner can be the best form of rehab to help manage symptoms.

Causes of Injury

The cause of injuries is a result of trauma or overuse. Overtraining (training more than your body can recover from) is a common cause of muscle strains and RSIs (repetitive strain injuries). Proper recovery from exercise is the most effective avoidance of experiencing these types of injuries. Including a warm-up, rest days, sufficient sleep & quality nutrition are all vital ingredients for a healthy body.

Effects of Injury / ACUTE OR CHRONIC, WHAT’S THE DIFFERENCE?

Acute - Sudden severe pain, muscle spasm, swelling, bruising, decreased range of motion/mobility

Getting proper rest is an essential aspect of injury recovery, regardless of the injury location (muscle, tendon, ligament, or bone). Recovery time varies based on the severity/location of the injury. Physiotherapy should be considered, as appropriate aftercare can reduce symptoms and assist a full recovery.

Chronic - Dull pain, pain at the end range of movement, reoccurring swelling

Chronic pain refers to any physical injury, illness, or disease that develops in a slow manner, and rather than being short-lived and finite, is persistent and long-lasting, or constantly recurring over time. Exercise rehabilitation is likely necessary to help reduce painful symptoms and improve movement quality. A professional may want to carry out an assessment to diagnose the problem and devise a recovery programme.

3 Common Injury Presentations in the Gym

When experiencing muscle tension in a particular area, pain or discomfort may be experienced in the tissue or can refer to another muscle or joint. Below 3 common presentations that we see in a gym environment that can occur as a result of overtraining, insufficient recovery or poor movement quality.

Low back

The back is also a component of our core. It stabilises our trunk but also allows us to bend and stand tall.

It can feel worrying when we are suddenly presented with a sensation in the back, especially when we exercise. This is not to say that any exercise is bad for you when performed properly with appropriate exposure. The indication that the body is not recovered, or the movement was overloaded or performed inefficient may result in symptoms of back ache or pain. If you are concerned, see a health specialist who can help assess your symptoms. Rest, gentle movement & stretching can help reduce symptoms and speed up recovery time. Hot and cold therapy may also benefit. To avoid repeated issues, building a strong core with holds and carries can prevent future problems.

Knee pain

The knee joint is comprised of bones, cartilage, ligaments, tendons, multiple muscles and connective tissues. So many factors can play a part in knee pain and discomfort but it is not always as severe as it might feel. Exercise helps the strength and flexibility of the tissues surrounding the knee. Sometimes intervention is needed to prevent the issue from worsening. Recovery methods such as massage, stretching, ice and heat as well as rest from exercise can be the route to pain relief. Remember - movement is medicine.

Shoulder ‘rotator cuff’

The shoulder is a complex joint, much like the knee but even more poorly designed. Deviations from muscle tension and strains can cause disruption to the joint’s function. The clicks and the painful catches can often be cured with exercise to improve shoulder mobility and strength around the entire area. It can be a long process but with care and patience, you are more likely to achieve long-term, pain-free results. If you have suffered trauma to the area, recovery may a personalised plan to monitor proper form and progression. You may require medical attention if problems are severe and reoccur but often we experience muscular imbalances that can be helped through movement.

Always seek the help of a professional if you are experiencing painful symptoms. Proper attention at the earliest stage can speed up the rate of recovery and with the right advice, physical therapy will stop you ‘putting up’ with daily pain.

Would like some further advice or guidance? Get in touch by emailing the TEAM

at info@sweat-it.co