It’s a beautiful spring day, you’re walking your dog and out of nowhere, you roll your ankle on the curb. Now what do you do?!
Most of us have grown up hearing that when we have an acute or sudden soft tissue injury, resting, using ice, and taking anti-inflammatories is the most appropriate course of action. But is the “RICE” protocol (i.e, Rest, ice, compression, elevation) still the best way to manage these types of injuries?
More recent studies1 support an active recovery for these types of minor strains and sprains. The PEACE and LOVE approach offers a guideline to promote the entire healing process.
PEACE—immediately after injury
Protect: Unload and limit movement for 1-3 days, pain intensity should guide how long your initial rest is
Elevate: Elevate above the heart
Avoid anti-inflammatories: Our body’s inflammatory response helps to repair damaged tissues, so avoiding higher dosages of anti-inflammatories supports our bodies’ healing process. Ice can still be helpful for short term pain relief, but prolonged icing (and as a result increased rest) can disrupt the healing process.
Compress: Compression with taping or ace bandages can help minimize local swelling and pressure on tissues.
Educate: Education on benefits of active recovery and appropriate recovery time.
LOVE—ongoing management for best recovery
Load: putting body weight through the area should be added early and normal activities resumed as long as pain is not worsening. Loading the area helps in tissue repair!
Optimism: Beliefs and emotions about the injury play a role in the healing process. Being optimistic can improve outcomes!
Vascularization: Pain-free cardiovascular exercise should be started a few days after injury to increase blood flow to the injured areas and boost motivation.
Exercise: Exercise helps restore balance, mobility and strength early after injuries and reduces the risk of future injury. Pain should be used as a guide for how to progress.
If you need help navigating your injury and healing process, reach out to us here at Action Potential at 484.841.6154!
Dubois B, Esculier J-F. Br J Sports Med 2020; 54; 72-73.