Most people are familiar with the RICE protocol for acute soft tissue injuries, but a recent review of the literature would suggest that this formula does not take into account subacute and chronic stages of injury management. The inclusion of ice and anti-inflammatories for acute soft tissue treatment has been found to have potentially harmful effects on tissue repair, so the latest guidelines advise avoiding the use of these modalities to allow for optimal healing.
The suggested new acronym includes a continuum from immediate care = PEACE to longer term intervention = LOVE.
P = PROTECTION
Avoid activities and movements that increase pain during the first few days after injury
E = ELEVATION
Elevate the injured limb higher than the heart as often as possible
A = AVOID ANTI-INFLAMMATORIES and ICE
Avoid taking anti-inflammatory medication and icing as they can reduce tissue healing
C = COMPRESSION
Use an elastic bandage or taping to reduce swelling
E = EDUCATION
Trust that your body can heal and let nature play its role. Avoid unnecessary passive treatments and take an active recovery approach
L = LOVE
Let pain guide your gradual return to normal activities
O = OPTIMISM
Condition your brain for optimal recovery by staying positive
V = VASCULARISATION
Choose pain free cardiovascular exercise to increase blood flow to repairing tissue
E = EXERCISE
Restore mobility, strength and proprioception – rest is not rehab
Of course, our amazing team of experienced Physios here at Featherstone Physio Pilates can help manage and rehab your soft tissue injury. Book a General Physio appointment here.
Reference - Dubois and Esculier, British Journal of Sports Medicine 2019