How to Prevent Common Soft Tissue Injuries

You’ve done the work to prevent injury by following good training techniques, wearing the right gear, and completing appropriate mobility work. All is well in your world. Yet you’re still feeling some nagging soreness in your muscles that just won’t go away. What gives?

Soft tissue injuries occur when tissues under stress are injured without actual damage to the tissue itself. It means there is no cause for alarm. However, if left untreated, these injuries can lead to more severe issues such as inflammation or scarring of the muscle. Hence, it’s worth understanding what may be happening and how to fix it!

What Is A Soft Tissue Injury?

A soft tissue injury is a damage to the tissues that are involved in locomotion. It includes muscles, ligaments, tendons, or any other connective tissues. Depending on the severity of the damage, it will likely either be reversible or incurable. 

It can also be caused by an event such as a fall, blow to the muscle, overtraining syndrome, or repetitive stress injury. While most injuries are very localized, they can lead to more serious issues depending on their severity and location.

In some cases, this can also be referred to as a “pulled muscle” because the muscle is stretched past its limits and tearing a small number of muscle fibers. It is not always the case, but it is possible.

Preventing Common Soft Tissue Injuries

The best way to prevent a soft tissue injury is to prevent it from occurring in the first place. This can be made possible through 3Bs, namely Bearing, Breath, and Balance.

Common Causes of Soft Tissue Injuries

Bearing The improper bearing of the specific stressors to the areas of your body under strain can be a contributing factor to an injury.
Not bearing correctly places additional stress on the soft tissue and decreases its time to recover. This can reduce your chance for injury or cause an injury to occur sooner than it should. 
A bearing can mean different things and is often dependent on how you train and what type of movement you’re performing:
Weight-bearing exercises such as running or squats. Dynamic exercises such as plyometrics, calisthenics, or high-intensity cardioStrength exercises such as deadlifts, back squats, hip thrusts, and overhead liftsCore workouts such as planks and crunches
Avoiding injury is a direct result of getting the most out of each training session. If you train with proper bearing, a higher percentage of the workout will be spent performing strength work rather than soft tissue building work.
Now how do you know if your bearing is correct? It depends on the exercise you’re performing. It’s always good to have a spotter around during strength training exercises to ensure your form is on point or working at 100% of your limit. If you are doing cardio, ensure that your technique is proper to avoid injury.
Breath Breathing correctly will help you bear more effectively. When your breathing is not correct during exercise, you will be working harder than you should, leading to fatigue and eventually injury. 
You will also be increasing your chances of getting sick. For example, sometimes when we are overtraining, it’s because we are pushing ourselves too hard, which results in us becoming ill due to our immune system being compromised. 
Over time this can even cause chronic illness, which will compromise your performance. So make sure you are breathing properly during your training and if you feel like you need to take a break, then take it.
Balance Pushing too hard will cause an overuse injury and overloading of the tissues of your body. This is why we must always learn to balance our performance and not go so hard that we compromise our ability to recover and thus prevent injury. 
If you are doing a strength or core training exercise, then please allow yourself to go hard. It’s important to push hard for a period of time as well as hitting your total capacity. But make sure you don’t try so hard that you overuse the tissue and cause an injury.

In the event that you have been involved in an accident that has left you with a soft tissue injury due to someone’s negligence, it is essential to seek the right compensation for your damages. Contact professional personal injury attorneys from Diamond and Diamond.


Did you know?

If you can’t bear the pain from your soft tissue injuries, consult your doctor immediately.

Contact Diamond and Diamond Miami Today

Accidents happen; this is why it is crucial to have quality representation to help you. Our team at Diamond and Diamond has several years of experience in dealing with personal injury cases.  For better assistance, get a free case evaluation.
For more information or to contact our firm regarding an injury claim, feel free to fill out our online form.

FAQs on Common Soft Tissue Injuries

While there are no shortcuts to soft tissue health, you can do some things to keep your tissue healthy. Don’t overuse it! Take care of it by following a well-rounded and balanced training regimen.

Several reasons cause soft tissues to be damaged, including injuries, “accidents,” over training, old injuries, and just plain bad form.

Foods like broccoli, asparagus, collards, and kale all contain high levels of sulforaphane. This is an anti-inflammatory that helps reduce swelling and prevent damage to the tissue.