Continue Training Following Soft Tissue Injury
If you are one of the many people who enjoy playing sports, you know that injuries are an unfortunate part of the game.
One of the most common injuries is a soft tissue knee injury, which can be very painful and can take a while to heal.
Are you wondering how to prevent or recover from knee injuries? We've done the research for you so you can learn what to do when it comes to the treatment and recovery time for soft tissue knee injuries.
What Is a Soft Tissue Knee Injury?
A soft tissue knee injury is an injury to one or more of the soft tissues in your knee. These tissues include muscles, tendons, and ligaments.
Knee injuries can happen when you twist or turn your knee suddenly, when you fall on your knee, or when experiencing a direct hit to the knee.
Types of Soft Tissue Knee Injuries
There are three main types of soft tissue knee injuries:
- Muscle strains
- Tendon ruptures
- Ligament tears
If you want to successfully identify the type of injury you're suffering through and overcome it, it's essential to understand these three types of knee injuries in more detail.
Muscle Strains
A muscle strain is a stretch or a tear to one or more of the muscles in your knee. It's a type of injury ranging from a mild sprain to a complete rupture. Muscle strains are usually caused by overuse, such as running or jumping, or by sudden twisting or turning of the knee.
Tendon Ruptures
A tendon rupture is a complete or partial tear of one of the tendons in your knee. Tendons are soft tissues that connect muscles to bones. A sudden force on the tendon, such as when you jump or land or by overuse, will cause ruptures.
Ligament Tears
Ligaments are soft tissues that connect bones to other bones. A ligament tear is a complete or partial tear of one of the ligaments in your knee. Ligament tears are usually caused by a sudden force on the knee, such as when you twist or turn your leg suddenly, or when you fall on your knee.
How Do Soft Tissue Knee Injuries Occur?
Soft tissue knee injuries can occur in several ways.
The most common way is through overuse. This means that you have used the soft tissues in your knee too much and they have become strained or torn. Overuse injuries are usually seen in athletes who play sports that involve running or jumping. These sports include basketball, football, soccer, and tennis.
Another way that soft tissue knee injuries can occur is through direct trauma to the knee. It typically happens when you fall on your knee or when getting hit directly on the knee. Direct trauma injuries are more common in contact sports, such as football or hockey.
Finally, soft tissue knee injuries can also occur due to sudden force situations. You might suffer this type of injury when you jump or land or when you twist or turn your leg suddenly. You'll typically see this type of injury in sports that involve a lot of cutting or pivoting, such as basketball or soccer.
Treatment for Soft Tissue Knee Injuries
The treatment for soft tissue knee injuries will depend on the type and severity of the injury. You can treat mild injuries at home with rest, ice, and over-the-counter pain medication. More severe injuries may require surgery and physical therapy.
Self-Treatment From Home
When treating a soft tissue knee injury at home, it's important to follow the RICE method. RICE stands for rest, ice, compression, and elevation.
You should rest the injured knee by avoiding activities that put stress on it and stay away from running, jumping, or playing any sports while going through the healing process. Typically, it's advised to apply ice to the injured knee for 20 minutes at a time, several times a day. Doing so will help to reduce pain and swelling.
A compression bandage may also work well to wrap the injured knee. Compression will help to support the knee and reduce swelling. Finally, you should elevate the injured knee above your heart to help reduce swelling.
Surgery for Soft Tissue Knee Injuries
If the soft tissue injury is severe, you may need surgery. Surgeons use several different surgical procedures depending on the type and severity of the injury.
Most soft tissue knee surgeries require an arthroscopic method. It's a procedure where a doctor inserts a tiny camera into a small incision in the knee. The camera allows the surgeon to see inside the knee and repair any damage.
Physical Therapy After Surgery
After surgery, you will likely go through physical therapy. Physical therapy can help restore strength and range of motion to the injured knee. You may need to attend physical therapy sessions for several months following surgery.
Recovery Time for Soft Tissue Knee Injuries
The amount of time it will take you to recover from a soft tissue knee injury will vary. It depends on the severity of the injury and the type of surgery used. Mild injuries typically heal within a few weeks, while more severe injuries can take months to heal.
If you have surgery, your recovery time will take longer. It may take several months for the knee to recover fully. Surgery will usually require the above-mentioned physical therapy sessions.
The key factors to pay attention to during recovery are pain and swelling. Pain indicates that the injury isn't healed yet and that you should continue to rest and ice the knee. Swelling can be a sign of inflammation, which is normal after surgery. However, if the swelling does not go down after a few days or gets worse, you should contact your surgeon.
Pay attention to your range of motion. You should be able to move your knee through its full range of motion without pain. Finally, it's critical to regain the ability to walk without pain and perform all of your normal activities.
If you're still experiencing pain, swelling, or issues with your range of motion after moving deep into your recovery time, tell your doctor or physical therapist so they can recommend the required next steps.
Preventing Soft Tissue Knee Injuries
There are several things that you can do to prevent soft tissue knee injuries, and they're all easy steps you can implement into your daily routine.
First, always warm up before participating in any type of physical activity. Warming up will help to loosen the muscles and tendons around your knee and prepare them for an activity.
You should also wear the proper shoes when participating in physical activity. Worn-out shoes that don't fit properly can increase the risk of a soft tissue knee injury.
Lastly, stretch properly before and after participating in any physical activity. Stretching will help to keep the muscles and tendons around your knee flexible, further reducing your risk of an injury.
Outro
When you suffer a soft tissue knee injury, it's essential to know how to properly treat it. Sometimes, soft tissue knee injuries can be frustrating and may require surgery. With the proper treatment and rehabilitation, though, most people make a full recovery.
The best approach is to work on preventing soft tissue knee injuries in the first place. Do this by warming up, stretching, and wearing proper shoes. However, if you do suffer an injury, make sure to follow the RICE method and see a doctor if the pain persists.
Source: https://fitrecoveryclub.com/soft-tissue-knee-injuries-treatment-and-recovery-time/