PEACE & LOVE
PEACE & LOVE is an acronym for soft tissue injury management, for example when you sprain your ankle, or experience a hamstring strain. You may recall previous acronyms such as RICE, PRICE and POLICE.
Soft tissue injuries need PEACE & LOVE!
P Protection
E Elevation
A Avoid anti-inflammatories
C Compression
E Education
& And
L Load
O Optimism
V Vascularisation
E Exercise
For the first few days following your injury, it is time for PEACE.
Avoid activities which increase pain by modifying what you do. As often as possible, elevate your injury site above your heart. Avoid taking anti-inflammatories, as these may reduce tissue healing. Compression, through taping or bandaging, can reduce swelling and increase your quality of life. See your physiotherapist to get educated on your injury and it's management, and to find out about recovery timeframes and expectations.
After the first few days, soft tissue injuries need LOVE.
Start moving as soon as you are comfortable to do so. Comfortable movement helps your injury to heal. Your beliefs and emotions are important when you have an injury, optimism leads to an improved recovery. Comfortable aerobic exercise, such as walking, cycling and swimming, increases blood flow to your repairing injury. Exercise improves mobility, strength and proprioception, and also helps to prevent re-injury.
When you have a soft tissue strain or sprain, remember PEACE & LOVE and book an appointment with your local physiotherapist for an assessment.
Written by Ilana Hadfield