Understanding soft tissue injuries: sprains, strains and tears

Soft tissue injuries can cause pain, stiffness or reduced movement, either after a sudden accident or from gradual overuse. While sprains, strains and tears are often grouped together, each affects the body differently and may impact daily life more than expected.

Understanding what these injuries are and how they affect your body can help you decide what to do next. In this guide, we explain the key differences between sprains, strains and tears, what symptoms to look out for and when expert assessment can support a safe and confident recovery.

What are soft tissue injuries?

Soft tissue injuries affect muscles, tendons and ligaments – the parts of your body that support movement and stability. These tissues work together every time you walk, lift, reach or exercise, so they’re under frequent strain and prone to injury.

A soft tissue injury can happen suddenly, such as during a fall or awkward movement, or develop gradually through repeated use. Some injuries are mild and settle with rest, while others can take longer to heal and may need targeted treatment to restore strength and full movement.

Because these injuries don’t involve broken bones, they’re sometimes underestimated. In reality, damage to soft tissues can be painful, limiting and slow to recover from if not managed properly. 

Sprains, strains and tears: what’s the difference?

Although the terms are often used interchangeably, sprains, strains and tears affect different tissues and happen in slightly different ways.

A sprain involves damage to a ligament – the strong bands connecting bones that help keep joints stable. Sprains often occur when a joint is forced beyond its normal range of movement, such as twisting an ankle or knee.

A strain affects a muscle or tendon. Tendons connect muscles to bones and help transfer force during movement. Strains commonly happen when a muscle is overstretched or overloaded, for example, during lifting, sprinting or repetitive activity.

A tear refers to more significant damage to a muscle, tendon or ligament. Tears can be partial or complete and may happen suddenly or develop over time as tissues weaken. They often cause more intense pain, weakness or loss of function and usually take longer to recover from.

Knowing the type of injury you may have can help guide the most appropriate treatment and support recovery.

Common causes of soft tissue injuries

Soft tissue injuries often happen when the body is asked to do more than it’s ready for. Common causes include:

• Sudden twists, falls or awkward movements
• Sporting activity, especially with rapid direction changes or impact
• Overuse from repetitive movements at work or during exercise
• Lifting, carrying or reaching without adequate support or technique
• Muscle fatigue or poor flexibility
• Previous injury, which can leave tissues weaker or less stable

As we age, muscles, tendons and ligaments naturally lose some elasticity. This makes injuries more likely, even during everyday activities that once felt routine.

Typical symptoms to look out for

Symptoms can vary depending on the type and severity of the injury, but may include:

• Pain, either sudden or gradually worsening
• Swelling around the affected area
• Bruising or visible discolouration
• Stiffness or reduced range of movement
• Weakness or a feeling of instability
• Tenderness when touching the area

In more significant injuries, some people notice a popping or tearing sensation at the time of injury. Any symptoms that persist or worsen over time should be assessed by an expert.

How soft tissue injuries are assessed

Assessing a soft tissue injury starts with a careful conversation about your symptoms, how the injury happened and how it’s affecting your daily life. A specialist will then examine the area to check movement, strength, swelling and tenderness.

In some cases, imaging tests such as ultrasound or magnetic resonance imaging (MRI) may be recommended to clarify the extent of the injury. These scans give detailed information about muscles, tendons and ligaments, helping confirm whether the injury is a sprain, strain or tear, and how severe it is.

Soft tissue injuries are often assessed as part of our wider musculoskeletal services, where specialists look at how pain, movement and strength are affecting your overall function and recovery.

An accurate assessment is important, as it guides the most appropriate treatment plan and helps reduce the risk of ongoing pain or re-injury.

Treating soft tissue injuries

Treatment for a soft tissue injury depends on which tissue is affected and how severe the damage is. Many mild sprains and strains can be managed at home with rest, gentle movement and time to heal. Taking early steps to manage pain and swelling can support recovery and keep you comfortable.

Physiotherapy often plays an important role in treatment. A tailored programme can help restore movement, rebuild strength and improve flexibility, reducing the risk of ongoing problems or re-injury. As symptoms improve, rehabilitation focuses on returning safely to normal activities, work or sport.

More significant injuries, such as moderate to severe tears, may need closer monitoring or specialist input. In some cases, targeted treatments or further investigations are recommended to support proper healing and long-term function. 

When to see a specialist for a soft tissue injury

Even if an injury seems minor, it’s wise to seek specialist advice if you experience any of the following:

• Severe or worsening pain
• Swelling that doesn’t improve or continues to increase
• Difficulty moving the joint or bearing weight
• Symptoms that haven’t improved after a few weeks
• Recurrent injuries affecting the same area
• Pain or stiffness interfering with sleep, work or daily activities

Seeing a specialist can help diagnose the injury and rule out more serious issues.

Preventing sprains, strains and tears

While not all injuries can be avoided, there are simple steps you can take to reduce your risk of sprains, strains and tears:

• Warm up before activity – starting with light movement prepares muscles and joints for more intense activity and can lower the risk of strain or overuse
• Increase activity gradually – avoid sudden jumps in intensity, duration or frequency. Progress slowly to let your body adapt
• Use appropriate technique and equipment – wearing supportive footwear and using correct form can help protect joints and soft tissues
• Keep muscles strong and flexible – regular strength and flexibility exercises help support joints and improve resilience
• Listen to your body – if you feel pain, fatigue or tightness, take time to rest and recover rather than pushing through discomfort

These measures are particularly helpful for people staying active through sport, exercise or everyday movement. Over time, they can make a real difference in reducing the risk of injury and supporting long-term joint and muscle health.

Find expert support for soft tissue injuries with King Edward VII’s Hospital

At King Edward VII’s Hospital, our specialists understand how disruptive soft tissue injuries can be. We take the time to listen to your concerns, assess your symptoms carefully and explain your options clearly, so you feel confident about the next steps in your care.

With access to experienced consultants, advanced imaging and personalised rehabilitation, we guide your recovery at every stage. 

If you’re unsure about an injury or would value expert advice, you can contact our team to arrange an appointment.