Introduction
Right before the Paris 2024 Olympics began, 5-time gold medalist Simone Biles faced a calf injury that nearly took her out of the competition. But surprise! Thanks to advanced soft tissue recovery treatments, Ohio’s gymnastics champion clinched yet another gold medal.
Knowing how to care for soft tissue and prevent injuries isn't just about competing in the Olympics. Every athlete should care—it's about staying healthy and active. Our community here at P1 knows this well because we say it almost every day:
Proper training prevents injuries in the field.
Moreover, soft tissue injuries aren’t exclusive to athletes. According to the Bureau of Labor Statistics, overexertion accounts for 34% of all workplace injuries, with sprains, strains, and tears making up 43% of these incidents.
Soft tissue injuries affect the skin, muscles, joints, tendons, and ligaments. Ankle sprains, rotator cuff tendinitis, or plantar fasciitis are common examples.
Ready for a lesson about soft tissue restoration and some fast recovery tips? Enough stretching, let’s get started.
Why is Soft Tissue Recovery Important?
Recent research indicates that in the US, over 3.5 million sports injuries occur each year. Those of us in the sports community must address this with effective soft tissue restoration and care, alongside proper training. Fewer soft tissue injuries mean things are working right on the field—not only for athletes but for the entire team.
What exactly is soft tissue, and how can you tell if there is an injury? Soft tissue includes muscles, tendons, ligaments, nerves, and fascia. There are three phases of soft tissue injury recovery:
Inflammatory Phase
Right after a soft tissue injury, as inflammation occurs, swelling and pain appear. It’s crucial to get a proper diagnosis. Athletes must understand that they need to be off the field until they recover.
In medical terms, the inflammatory phase involves the dilation of blood vessels, increasing blood flow to the injured area. This natural response brings essential nutrients and oxygen to kickstart healing.
Now, the big question: How long does the inflammatory phase last? Typically, it can last a few days to a week, depending on the severity of the injury.
Proliferation Phase
Next comes the proliferation phase: your body works to remove the damaged tissue and replace it with new collagen. Why is this important for injury recovery? Collagen is the most abundant protein in the human body. It promotes the formation of new connective tissue and helps repair damaged muscles, ligaments, and tendons.
The proliferation phase lasts from one to four weeks. During this time, new tissue begins to grow in strength but isn't fully resilient yet. Even though you'll start to feel better, it's important not to overwork it!
Throughout the proliferation phase, you can start rehabilitation with gentle, controlled movements—no hard workouts yet.
Remodeling Phase
Finally, the tissue strengthens and adapts, becoming ready to withstand the wear and tear of regular activities. With proper guidance and training, athletes can progressively regain flexibility, strength, and speed.
Those who come for personal training here at Performance One know we always emphasize this: Ignoring soft tissue injuries is not an option. While athletes often focus on training and equipment, it's essential not to overlook the importance of muscle recovery after exercise.
Let’s now look at some common soft tissue injuries.
Types of Soft Tissue Injuries
Strains
Strains occur when muscles or tendons are overstretched or torn. They’re common in sports that involve explosive movements, such as sprinting, jumping, or lifting. Simone Biles’ calf injury, which we mentioned earlier, is an example of a strain.
Strains can affect many different muscles and tendons, including the thighs, hamstrings, triceps, and abductors. This makes them a frequent concern for athletes in high-intensity sports.
Sprains
Sprains occur when ligaments, the tough bands connecting bones, are stretched or torn. They are often swollen and painful.
Ankle sprains are a common example of this type of soft tissue injury. We see a lot of these in basketball. They are frequent in sports with quick direction changes; like basketball, soccer, and football.
Tendinitis
If you ever notice a dull ache around your elbow or knee after repetitive motions, that could be tendinitis. Tendinitis is an inflammation of the tendons, which are flexible collagen bands that connect muscles to bones. It often affects athletes who engage in repetitive actions, such as tennis players and golfers.
It's important to address early tendinitis symptoms, as this type of soft tissue injury can develop slowly over time.
Contusions
Think of a time you took a direct hit in a game. Maybe it was a stray ball or a collision with another player that hit really hard. The bruise that followed was likely a contusion.
Contusions occur when a direct blow damages small blood vessels. They start as red spots and then change colors as they evolve: purple, blue, green, and finally black. Because of the nature of the game, contusions are frequent in sports like football, hockey, and rugby.
Effective Methods for Soft Tissue Recovery
Now, let’s address how to care for soft tissue injuries so we can recover as well and fast as possible. The RICE principle stands for Rest, Ice, Compression, and Elevation. When done correctly, this healing approach helps manage pain and swelling while respecting the body's natural healing process.
Here is a breakdown of the RICE principle, with some fast recovery tips added:
Rest
After an injury, giving your body the rest it needs is essential. We know you want to get back on the field as soon as possible, but as we said earlier, it’s important to know when to stop.
Resting prevents further damage and allows your body to focus its energy on healing. This doesn’t mean complete inactivity—gentle movements once the initial pain and swelling subside can be beneficial.
Ice
This one is a go-to healing method for soft-tissue injury. Applying ice to the injured area helps reduce swelling and numb the pain. Just apply ice packs or cold compresses for 15 to 20 minutes several times a day during the initial 48 hours after the injury.
Just remember: don’t overdo it and stick to no more than 20 minutes, as prolonged icing can have negative effects on the injury.
Compression
Compression means applying gentle pressure to the injured area using an elastic bandage or wrap. This helps reduce swelling and provides support to the injured tissue.
When we say gentle compression, we really mean it. Wrapping too tightly can restrict blood flow and delay healing, so be cautious of that.
Elevation
The main idea is to keep the injured area elevated above the level of your heart. Why? To help reduce swelling and allow fluids to drain away from the injury site. While managing inflammation is key, it shouldn't be completely blocked, as it's a crucial part of healing. So, don’t overdo this—elevating the area a few times a day will be sufficient.
Proper Heating and Cooling Down
While the RICE principle is effective, there is one more injury recovery tip we can add: incorporating proper heating and cooling down can further enhance the healing process and relax the muscles. Here is how to do this:
After the initial swelling has decreased, you can use heating pads or take warm baths. Just be mindful of your comfort level and avoid excessive heat.
Nutrition and Hydration for Recovery
What you eat and drink can significantly impact how quickly and effectively your body heals. A good nutrition program is fundamental not only for staying healthy but also for faster recovery.
There are three R's nutrition for soft tissue treatments: Refuel, Rebuild, and Rehydrate:
- Refuel: Carbohydrates are the body’s primary source of energy. Consuming healthy carbs after an injury or workout helps restore your energy stores. Opt for whole grains, fruits, and vegetables to refuel effectively.
- Rebuild & Repair: Your body needs protein for repairing and rebuilding muscle tissue. High-quality protein sources like chicken, fish, eggs, seafood, and beans in your diet. Protein shakes, such as whey protein or pea protein, can also be beneficial.
- Rehydrate: Hydration is fundamental for recovery. Athletes need to drink approximately 150% of the fluids lost during exercise to ensure proper rehydration. Water is best, but if you like electrolyte-rich drinks, they can also help.
Nutrients for Injury Recovery
Want to know how to care for soft tissue with a healthy diet? Nutrients for collagen production you will need are the following:
- Protein: An essential for muscle repair. Good sources include chicken, fish, eggs, seafood, beans, and protein shakes.
- Vitamin C: Vital for collagen synthesis. You can find it in citrus fruits, peppers, broccoli, and blueberries.
- Zinc: Important for healing. Sources include pumpkin seeds and shellfish, and a daily intake of 50mg is recommended.
- Copper: You can get it from nuts, seeds, and organ meats. The recommended intake is 3mg per day.
- Sulfur: You can find sulfur in vegetables like broccoli, cauliflower, chard, and kale.
- Magnesium: Supports muscle and nerve function. Sources include green vegetables and dark chocolate, with a daily intake of 300-400mg.
Anti-inflammatory Foods
Even though ibuprofen is really effective for pain relief, there are some natural ways to help the body reduce inflammation. Natural anti-inflammatory food tips include:
- Omega-3 Fats: Found in fish, flaxseeds, and chia seeds. Aim for 1g per day.
- Turmeric: Contains curcumin, a powerful anti-inflammatory compound. Recommended intake is 1g per day.
- Pineapple: Contains bromelain, which helps reduce inflammation.
- Magnesium: Green vegetables and dark chocolate.
Foods to Avoid
Avoiding certain foods is just as important as consuming the right ones. You will find no surprise here: Fast food, processed foods, and those high in sugar can increase inflammation and slow down the healing process. Steer clear of cookies, crackers, and other processed snacks.
Use of Recovery Aids
One of the most accessible recovery aids is the foam roller. Simple and effective, this tool is an athlete’s best friend. Foam rolling helps release muscle tension and improve flexibility. It’s pleasant, handy, and easy to use at home—what’s not to like?
Another beneficial aid is a deep tissue massage, which provides relief from muscle tightness and aids in the recovery process. Massages help reduce pain and improve circulation. It’s a favorite among athletes and non-athletes alike. So much so that people who don’t have soft tissue injuries still come to P1 for these!
But our ultimate massage tip for fast recovery is definitely the Hypervolt. This advanced massage tool is a massage gun and offers a truly pleasant experience. It’s like a personal body mechanic, so we encourage you to try Hypervolt soft tissue massage with us at Performance One.
Also, as mentioned in our extra RICE tip, hot and cold compresses can improve circulation and reduce swelling.
Conclusion
Soft tissue recovery isn't just for elite Olympic athletes—it's important for anyone looking to stay healthy and active. It’s a good practice for everyone, from weekend warriors and fitness enthusiasts to office workers and seniors who just want to feel healthy and great.
As we've seen, there are several ways to help your soft tissue heal faster and better. The RICE principle, good nutrition, and regular stretching are some of the fundamentals. And don't forget our extra tip and the Hypervolt to make your recovery journey smoother.
If you need an expert team to guide you through recovery and beyond, you know where to find us: at the best gym and wellness center in Utah—Performance One.