4-Phased General Plan for Soft Tissue Injuries

If you partially tear a rubber band or muscle, would you stretch it? If so, what do you think will happen to the torn fibers?

Stretching a partially torn rubber band can worsen the tear or lead to a complete pull, break or separation of it's fibers. Soft tissue injuries of muscle, tendon and/or ligament fibers are the same. If you further stretch them while torn, the potential to further tear them is likely. So DO NOT STRETCH AN INJURY unless you have been instructed to do so by a trained & experienced professional. However, until you can gain access to a professional, start the recovery & healing process with PHASE 1 which is listed below.

PHASE 1 - REDUCE INFLAMMATION/SWELLING

The first goal with any soft tissue injury is to reduce the inflammation/swelling. Therefore ibuprofen and ice can both help. Even products like ICY Hot helps.

PHASE 2 - STRETCH

After swelling is reduced, light stretching is used but after the muscles are warmed up.

PHASE 3 - STRENGTH

After your body is able to stretch the injured area without pain, strength training can be added.

PHASE 4 - SLOWLY RESUME USAGE

After strength training, the body should be able to begin to ease back into easy usage.