Recovery times for soft tissue injuries vary depending on the severity, but understanding the general timeline can help you stay on track.
Let’s say you tweaked your ankle during a pickup game, pulled your hamstring during a sprint, or strained your shoulder while maxing out overhead — now you’re sore, stiff, and Googling “how long this pain is gonna last.”
We get it. At YFS (Your Form Sux), we treat soft tissue injuries every day — from weekend warriors to full-time athletes to that guy who thought he could deadlift like he was 22 again (he was 41).
The good news? Most soft tissue injuries heal with the right care and a bit of patience.
The better news? You can speed things up — or at least avoid slowing them down — if you know what to expect and what to do.
What Exactly Is a Soft Tissue Injury?
Soft tissue injuries affect muscles, tendons, and ligaments — basically, everything that’s not bone. Common examples include:
- Muscle strains
- Ligament sprains
- Tendonitis
- Contusions (bruises)
- Bursitis
They’re usually caused by overuse, trauma, improper technique (your form does suck sometimes), or skipping warm-ups and recovery.
So… How Long Until I’m Back?
Here’s the honest truth: it depends. But we won’t leave you hanging — here’s a breakdown of typical timelines based on severity:
Grade I (Mild)
Microscopic damage, some tenderness, minimal swelling.
Recovery time: 1–2 weeks
You’re sore, but mobile. With rest, proper treatment, and rehab, you’ll be back in action quickly.
Grade II (Moderate)
Partial tear, swelling, bruising, pain with movement.
Recovery time: 3–6 weeks
This one needs more attention — think manual therapy, progressive loading, and a game plan to prevent re-injury.
Grade III (Severe)
Full tear or rupture, serious pain, major loss of function.
Recovery time: 8–12+ weeks (sometimes surgery required)
This is the “you’re out for the season” kind. But with expert rehab and time, you can make a full return.
Clinician tip: Pain doesn’t always reflect severity. We’ve seen Grade I injuries feel worse than Grade II — which is why a proper assessment matters.
What Speeds Up Recovery?
Here’s what actually moves the needle:
- Early diagnosis – The sooner we know what’s wrong, the sooner we can fix it.
- Targeted treatment – Ice and rest only go so far. Manual therapy, mobility work, and strength progressions matter.
- Active rehab – Movement is medicine. Controlled loading helps tissue remodel faster.
- Consistency – Half-committing to rehab = twice the recovery time.
And what delays recovery?
- Ignoring the pain
- Training through it
- Skipping follow-ups
- Self-diagnosing via TikTok or YouTube
When Should You See a Pro?
If your pain isn’t improving after 5–7 days… or it’s getting worse… or you’re walking like a zombie in week two — it’s time to get checked.
At YFS, we don’t just rub it, tape it, and send you on your way. We do a full movement assessment, figure out why it happened, and build a plan that actually works for your lifestyle.
Because let’s be real — cookie-cutter advice doesn’t cut it when you’re trying to get back to lifting, running, or just sitting at your desk pain-free.
Final Word: Healing Isn’t Linear — But It Is Possible
Most soft tissue injuries do heal. But they heal faster with expert guidance and smarter rehab — not just time alone.
So if you’re stuck in the “will this ever feel normal again?” stage — come see us.
At YFS, we’ll help you move better, feel better, and stop sucking at form — permanently.
