A less obvious yet serious type of injury to the connective tissue is microtrauma. This is a series of microscopic injuries to tissue, usually a result repeated overuse and insufficient recuperation.

Creeping Microtrauma

Because tissues aren't given time to heal, or just don't heal because incidents of microtrauma mount, an unnoticeable weakening of the tissue occurs, although strength stays the same. It's insidious, creeping up on you with very few symptoms. Then comes day when you're doing, say an ordinary set of bench presses and your pec blows out. This is another case where a little knowledge can help to prevent a big problem.

Microtrauma in a ligament or tendon often means tissue is being stretched excessively. For example, if a ligament stretches more than 10-15% beyond its normal length, it will tear. However, if it stretches 8%, it will typicaly incur a microtear, or microtrauma. if the ligament is repeatedly stretched by 8%, it can weaken to the point where less force can rupture it.

An Ounce of Prevention

Such microtrauma can be prevented by taking rest periods in between sets and in between workouts. If the body is sufficiently rested, the vasculature will heal the microtrauma.

Some signs of microtrauma include:

•  soreness in one muscle area when other muscles used in the workout have already recuperated;
• an unusual feeling of instability, such as a buckling or "popping" feeling in the joint;
• a feeling of a muscle twitching or trembling after doing a heavy set;
• pain after a workout that repeatedly occurs only at a certain point in the range of motion.

If you notice one or more of these signs, pay attention and allow your body some downtime to recuperate.

Microtrauma can also be caused by improper form while lifting. Proper form has developed as a way of balancing the body biomechanically under a heavy load, which is why it is so important to keep in mind.

Don't Skip Rehab!

Bodybuilders injure tendons far more often than ligaments. If  a tendon is injured seriously enough to interfere with training, but not seriously enough to require medical care, proper rehab is crucial. 

It is essential to take the time necessary to rehabilitate a soft tissue injury, no matter how slight it might seem. "Working through the pain" carries the risk of letting temporary inflammation become chronic inflammation, known as tendinitis. So, what to do?

The best approach to a tendon-related injury is to rest it until the acute inflammation phase is past.  When you do resume training, take it easy. If you experience pain during your workout but it goes away, you're probably okay. If it still bothers you two hours later, then it is likely you overexerted and you will have to modify your routine accordingly.

Cool It

Finishing a workout with a proper cool-down is as important as beginning it with a proper warm-up: in other words, it is essential. 

Rather than hit the hot tub, exposure to cold water in the 60-70 degree range can help bring the muscles back more quickly than heat and can help heal microtrauma.

Once you've taken time off to rest an injury, proceed with stretching, negatives and a few low-weight/high-rep workouts. While you might lose a few weeks out of a cycle, it is preferable to losing many months and having to work your way back because you've injured your tendons or ligaments to the point where surgery is the sole solution.

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