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  • Writer's pictureAviva Family Chiropractic

Navigating Soft Tissue Injuries: Your Guide to Recovery and Tennis Elbow

Updated: Jan 8

A man holding a tennis racket

Whether you're an athlete, a fitness enthusiast, or simply someone who enjoys an active lifestyle, dealing with soft tissue injuries can be a real setback. In this blog, we'll dive into the world of soft tissue injuries and focus on a common one: tennis elbow. So, let's roll up our sleeves and discover how to bounce back stronger than ever!

Dealing with Soft Tissue Injuries: The R.I.C.E. Method

Soft tissue injuries like sprains, strains, and bruises are no strangers to those who lead an active life. The R.I.C.E. method – Rest, Ice, Compression, and Elevation – is your first line of defense:


Your body's way of healing involves some downtime. Give the injured area a break from the activities that caused the injury. Remember, patience is key to a full recovery.


Applying ice wrapped in a cloth for 15-20 minutes every 2-3 hours during the initial

48 hours can do wonders. Ice helps reduce swelling and alleviate pain by constricting blood vessels.


Gently wrap the injured area with an elastic bandage to provide support and prevent further swelling. Be careful not to wrap it too tight, as that can hinder circulation.


Elevating the injured limb above heart level can minimize swelling by promoting better blood flow. Make this a habit during your downtime.

Therapist evaluation of tennis elbow

Tennis Elbow: A Specific Challenge

Now, let's zoom in on tennis elbow – a condition that causes pain around the outer part of the elbow. Despite its name, tennis elbow isn't exclusive to athletes. It can affect anyone who engages in repetitive arm motions, gripping, or lifting heavy objects. Applying the R.I.C.E. method is crucial, but here are a few additional tips tailored to tennis elbow:

Stretching and Strengthening:

Gentle stretching exercises can help maintain flexibility in the affected muscles. Gradually introduce strengthening exercises to promote muscle recovery.

Modify Activities:

Temporarily avoid or modify activities that worsen the pain. Listen to your body and give it the time it needs to heal.

Ergonomics and Technique:

Whether you're playing tennis or typing at a desk, maintaining proper technique and ergonomics can prevent strain on your elbow and reduce the risk of re-injury.

Professional Guidance:

If the pain persists, consider seeking guidance from a medical professional. They can offer personalized advice, recommend physical therapy, or even suggest alternative treatments like braces or injections.

A woman making a smoothie

Supplements for tennis elbow and soft tissue injuries

When dealing with tennis elbow and soft tissue injuries, incorporating certain supplements into your routine can potentially aid in the healing process and alleviate discomfort. Omega-3 fatty acids, found in fish oil supplements, exhibit anti-inflammatory properties that may help reduce the inflammation associated with tennis elbow. Additionally, collagen supplements are known for their potential to support joint health and promote the regeneration of connective tissues, which could be beneficial for the affected area. Remember, while supplements can be supportive, it's essential to consult a healthcare professional before adding them to your regimen to ensure they align with your individual needs and any other medications you might be taking.

Soft Tissue

Support Pack

Soft Tissue Support Pack includes a holistic approach to multiple nutritional needs that support the natural tissue recovery process.*

Your Healing Journey

Remember, your body is remarkable in its ability to heal. Soft tissue injuries might slow you down, but they don't define your journey. With the right approach, including the R.I.C.E. method and tailored strategies for conditions like tennis elbow, you're on the path to a stronger, healthier you. Consult with professionals, stay patient, and soon enough, you'll be back in action, ready to conquer whatever life throws your way!

Whether you need chiropractic care, natural supplements, or both, our team at Aviva Family Chiropractic has your back. From multivitamins to superfood supplements, you can get exclusive access to the top chiropractor-recommended supplements through our Fullscript account. By signing up, members receive 25% off of all supplement orders, including the supplements mentioned above.

*Health Disclaimer

This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, or in any linked materials, are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment. If you or any other person has a medical concern, you should consult with your health care provider or seek other professional medical treatment. Never disregard professional medical advice or delay in seeking it because of something that have read on this blog or in any linked materials. If you think you may have a medical emergency, call your doctor or emergency services immediately. The opinions and views expressed on this blog and website have no relation to those of any academic, hospital, health practice or other institution.

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