Private soft tissue injury clinic in London, same-day physiotherapy.

What to expect

Most soft tissue injuries settle over one to six weeks. How long depends on which tissue was damaged, how badly, your age and your general health. Swelling that comes on within the first day, bruising that appears a day or two later and tracks downwards with gravity, and muscle spasm around the area are all normal.

The first 72 hours

The aim early on is to limit bleeding and swelling into the tissues without letting the area stiffen up.

• Protect. Avoid movements that provoke sharp pain. Use crutches, a splint or a sling only if you have been given one and only for as long as advised.
• Move early and gently. Complete rest for more than a day or two weakens muscle and thickens scar tissue. Small, pain-free movements several times a day are better than staying still.
• Ice for comfort. Wrap an ice pack or a bag of frozen peas in a damp towel and hold it on for 10 to 20 minutes, repeating every two to three hours for the first day or so. Never put ice straight onto skin, and check the skin regularly. Do not use ice if you have poor circulation or reduced sensation in the area.
• Elevate. Support the injured part above the level of your heart where you can — a lower limb raised on cushions, an upper limb on a pillow across your chest.
• Compression is optional. A support bandage can feel comforting, but there is little evidence it speeds healing. If you use one, it should never be tight enough to cause throbbing, numbness or colour change.

What to avoid in the first 72 hours — HARM

Pain relief

Paracetamol at the dose on the packet is usually enough. Anti-inflammatory medicines such as ibuprofen, taken by mouth or rubbed on as a gel, can help once the first couple of days have passed.

Anti-inflammatories do not suit everyone. Check with a pharmacist or with us first if you have asthma, stomach ulcers or indigestion, kidney problems, high blood pressure, or if you take blood thinners or other regular medicines.

Getting moving again

• Start gentle movement and stretching as soon as you can do it without sharp pain — usually within the first few days.
• Mild discomfort during and after exercise is expected and is not damaging. Pain that is sharp, or that leaves the area more swollen the next morning, means you have gone too far too soon.
• Build up in small steps: range of movement first, then strength, then speed and direction changes if you play sport.
• Do not go back to full sport until you can move the joint freely, take full weight on it, and trust it.