A turned ankle on the stairs or a sudden twinge in the thigh mid-workout can be a soft tissue injury. NHS inform, NHS Scotland’s health information service, defines soft tissues as ligaments, muscles and tendons, which can be injured by a strain, sprain or overload. The page’s key points are don’t over-rest, ice for up to 15 minutes, and a changed view of anti-inflammatory medicines. We set it out as written.
1. Recovery starts with inflammation — pain, swelling, mild heat, redness.
2. The first few days are the worst, but too much rest slows recovery — start moving as soon as you can; you don’t need to be pain free.
3. Ice if swelling is a major problem, with a towel barrier, up to 15 minutes, a few hours between treatments.
What happens after an injury — NHS inform
Your body works hard to repair, recover and renew the area. The process starts with inflammation, which often causes:
| Type | What the NHS says | Worth noting (ours) |
|---|---|---|
| Pain | In and around the area | — |
| Swelling | Swelling | If major: ice, compression, elevation (below) |
| Heat | Mild heat | — |
| Redness | Redness | Getting hotter and redder means stop ice and seek advice (below) |
Pacing your activity — NHS inform
| Type | What the NHS says | Worth noting (ours) |
|---|---|---|
| First few days | Usually the worst for pain and limited movement. Listen to your body and adapt — a walking aid, or prop up a sore shoulder | — |
| Too much rest | Can slow down your recovery. As soon as you can, start moving and using the area | — |
| Pain limits | A little activity is better than nothing. Stay within acceptable pain, but you don’t need to be pain free. A little more each day or every few days | Using a 0–10 pain scale: building up exercise with pain |
| Supports | A walking boot or crutches can help early on. Unless told to use them for a set time, become less reliant over time | — |
Anti-inflammatory medicines — NHS inform
Medicines like ibuprofen, diclofenac and naproxen were traditionally recommended for all soft tissue injuries. Evidence now suggests they may have limited value, and taken too early they may even slow healing. If pain relief is your main concern, a doctor or pharmacist can help choose what is right.
Don’t decide on medicines from this article; check with a pharmacist or doctor first, especially with other medicines or conditions (our note).
Ice, compression and elevation — NHS inform
| Type | What the NHS says | Worth noting (ours) |
|---|---|---|
| Ice — when | Still recommended if swelling is a major problem | — |
| Ice — how | Never directly on skin — use a towel to prevent a burn. Generally up to 15 minutes, leaving a few hours between treatments | — |
| Ice — stop and seek advice | More redness, discolouration or blistering; swelling keeps worsening; the area becomes hot and red; you can’t bear weight or pressure | — |
| Ice — don’t | If you have circulation or sensation problems, don’t use ice for swelling | Reduced foot sensation may count (our note — the page names no condition) |
| Compression | Useful for significant swelling. Tape, bandages or a tubigrip should fit well but not too tight; a pharmacist can advise | — |
| Elevation | Especially above your heart — leg or arm supported on pillows | — |
Ice times differ between pages — our summary
| Source | Ice at a time | Worth noting (ours) |
|---|---|---|
| NHS inform, soft tissue injury (this page) | Up to 15 minutes, a few hours apart | Injuries in general |
| NHS, running injuries | Up to 20 minutes | five running injuries |
Both are upper limits. Keeping to 15 minutes stays within both (our sum). Neither gives a minimum.
Afterwards — NHS inform
As symptoms settle over the next few days, weeks and months, gradually bring in movement, strength and functional activities. They reduce stiffness, pain and swelling and give your body the information and stimulation it needs to repair, restore and renew.
Checklist
- ☐ Adapt for the first few days, then start moving
- ☐ Don’t wait to be pain free — stay within acceptable pain
- ☐ Ask a pharmacist or doctor about anti-inflammatories
- ☐ Major swelling: ice with a towel, up to 15 minutes, hours apart
- ☐ Discolouration, blistering, worsening swelling, can’t bear weight: seek advice
Questions that remain
Hot or cold?
The page covers ice for swelling only; it doesn’t discuss heat.
How do I know if it’s broken?
The page doesn’t cover fractures. Not being able to bear weight or pressure is one of its stop-and-seek-advice signs.
Sources
- NHS — inform (Scotland) — Soft tissue injury advice — source (page shows: last updated 17 March 2026; source MSK Expert Panel; checked 26 October 2026). Soft tissues and inflammation, the first few days, too much rest, pain limits, supports, anti-inflammatory evidence, ice (up to 15 minutes, hours apart, when to stop, when not to use), compression, elevation, what comes next.
- Not read. The linked pages on exercising at the right level and getting moving after an injury.
- What we added. The “worth noting” column and the Korean care gloss.
Where to check further
- Orthopaedics or rehabilitation medicine — if you can’t bear weight or swelling keeps getting worse.
- A pharmacy — pain relief and compression supports.
Written on 26 October 2026. The content is from the NHS; the glosses are ours.
