How to Rehab a Soft Tissue Injury

How to Rehab a Soft Tissue Injury

Has your doctor diagnosed your sprain as a soft tissue injury? If so, it’s important to take the proper care of it to prevent any further damage. Soft tissue injuries that are caused by sudden unexpected movements, like rolling on your ankle or overexerted muscles, can take significant time to heal. To avoid reinjuring the muscle and causing long-term issues, find out here how you can properly rehab a soft tissue injury.

What To Do To Speed Up Healing


Protect The Area

Rule number one – stay off the affected area. During the first three days, you’ll want to protect the soft tissue as much as possible. Your doctor will provide you with the necessary equipment such as a pair of crutches or a sling to keep the weight off of your injured area. During this time, it’s also important to avoid any activities that could cause added pressure or pain, such as walking or lifting objects.

Use Ice Wraps

Applying ice packs can be effective at reducing swelling and pain. For the first few days when inflammation is at its worst, wrap an ice pack in a cloth and apply it to the area for 20 minutes every three or four hours. This will provide some relief.

Compression Therapy

It’s also important to compress the injury with a bandage or sling. This should cover the entire area and provide adequate pressure without limiting circulation. Compression will support the injury and minimize the swelling.

Elevate It

Keep it elevated as much as possible during rehab. Raising your limb above your heart can help to reduce swelling and improve your chances of recovery.

See A Physiotherapist

Your doctor will likely recommend that you visit a physiotherapist. They will help you to regain strength and movement through exercises and hands-on treatment.

What Not To Do


Apply Heat

A hot towel has the opposite effect of a cold press. It will increase the blood flow and swelling in the area. So avoid adding any type of heat to the area until swelling has subsided.

Avoid Alcohol and Smoking

These will also increase blood flow and bleeding so if you want to speed up the healing process, its best to avoid these until you’ve recovered.


Even if you start to feel better, it’s crucial to avoid any form of exercise until your physiotherapist or doctor has approved it. Strenuous activity will only exacerbate the injury and cause damage, pain and even bleeding.

Massaging The Area

It might seem like a good idea to massage the area, but this can actually cause more damage. Adding pressure to the area will only increase the blood flow and aggravate the damaged tissues. So only massage the area if your physiotherapist has recommended you to do so.

If your soft tissue injury has impacted your employment or caused any hardships, it’s important to talk to an injury lawyer. If the injury was caused by someone else’s negligence, you could be eligible for compensation. At Zuber & Brioux, our team of injury lawyers will assess your situation and help you get the settlement you deserve. Contact us today for a consultation.

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