Soft tissue injuries are most often caused by some sort of trauma or overuse. Trauma, in this case, means force of impact such as a fall or an accident. Overuse is when you exercise a specific part of the body too much without taking time to rest and recover. Doing repetitive movements or straining yourself with too much resistance can result in an overuse injury.
Soft tissue is any part of your body that isn’t a bone or an organ. Skin, muscles, cartilage, nerves and connective tissue are all considered soft tissue. There are also fluid-filled sacs that cushion the joints called bursae, which are soft tissue. Any type of damage to these parts is considered a soft tissue injury.
You’re probably familiar with some of the most common types of soft tissue injuries such as bruises, muscle strains, sprains and tendinitis. Bursitis, tendinosis and concussions are also considered soft tissue injuries.
Physical therapy can help you recover from soft tissue injuries with noninvasive treatments that support your body’s natural healing processes. In this blog post, we’ll discuss nine potential causes of soft tissue injuries.
9 potential causes of soft tissue injuries
There are a few different risk factors that can increase your chance of developing soft tissue injuries. People who are older and those who smoke have a higher risk of soft tissue injuries. They may also take a longer time to heal. Being in good physical shape can help prevent soft tissue injuries and help you heal faster. However, those who are very active may be more likely to have certain types of soft tissue injuries. Athletes, for example, are prone to overuse injuries and sprains.
The following are some common causes of soft tissue injuries:
Overuse — A weekend project or a hard workout when you're not in shape can be enough to cause an overuse injury. These can also happen over extended periods of time. To prevent overuse injuries, you should pace yourself and give your body time to rest. Bursitis, muscle strains and tendinitis are some examples of overuse injuries.
Repetitive strain — Doing the same movements over and over again, such as kneeling, throwing or running, can lead to soft tissue injuries. Overall physical fitness and strength in your core can help compensate for repetitive motions, but your body has limits. Warming up and stretching after a workout can also help with repetitive strain injuries.
Hyperextension — Extending your joints too far outside their natural range of motion can cause soft tissue injuries. A sprain is when the ligament that holds two bones together is stretched too far. Hyperextending your joints can also cause muscle strains and tendinitis.
Twisting or sudden movement — Pivoting with too much force or jerking parts of your body can cause sprains and strains. Basketball players often injure ligaments in their knees and ankles with sudden movements. Some types of tendinitis, such as Achilles tendinitis, can also be caused by sudden movements.
Poor form or posture — Lifting weights and exercising with poor form can strain soft tissue to the point of injury. Poor posture can also weaken soft tissue in certain spots over time. Many people develop soft tissue injuries when lifting heavy items at work.
Poor-fitting shoes or equipment — The shoes and equipment you wear for different activities, or even on a normal day, need to fit your body and provide proper support. For instance, using a tennis racket that's too heavy or riding a bike that's not tuned to fit your body can quickly lead to soft tissue injuries. Shoes are particularly important. Wearing high heels or worn-out shoes and wearing the wrong type of shoe when playing sports can cause injuries.
Environmental hazards — Aspects of your environment can contribute to soft tissue injuries. Running on hard surfaces, uneven terrain or a slippery floor are some examples. If your workstation isn’t ergonomically fit for you, this can lead to soft tissue injury. Both hot and cold weather can also increase the risk of muscle strains due to reduced flexibility.
Gait disorders — A person’s gait is their unique walking style. Some injuries and health conditions can cause gait disorders, which might look like a jerky or uneven stride. Toe walking is another type of gait disorder. Over time, gait disorders can cause soft tissue injuries. However, with physical therapy, they can often be corrected.
Trauma — Slips and falls are some of the most common causes of soft tissue injuries. Car accidents and violence are also sources of trauma.
KC Rehab can help you prevent or recover from soft tissue injuries
Taking care of your health by getting enough rest, eating nutritious foods, staying fit and drinking enough water can help make you more resilient to overuse injuries. In physical therapy, we help prevent soft tissue injuries by strengthening, toning and creating flexibility in targeted areas. We also use movement, soft tissue mobilization and other simple treatments to help tissues heal faster.
Are you concerned about a potential soft tissue injury? At KC Rehab, we try to uncover the likely causes of injuries to provide the most effective treatment and prevent them from coming back. We don’t just mask your pain — we help you rehabilitate so you can get back to doing what you love.
Did you know you can see a physical therapist without a referral? Services are usually covered by insurance, too. We’re happy to answer any questions you have and help you find out if physical therapy is right for you.
Contact our team today for more information or to schedule an initial appointment.
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