Soft Tissue Injuries Need PEACE and Love

Most of us are familiar with the RICE principles for managing soft tissue injuries. RICE stands for Rest, Ice, Compression, and Elevation. While these principles had their time and place, research has evolved and guidelines have improved to guide recovery from soft tissue injury.

Soft tissue injuries, such as sprains, strains, and contusions, are a common occurrence in sports and physical activity. With such a large population of active individuals in the Bozeman area, soft tissue injuries are an extremely common injury that we treat and manage. They can be a frustrating and painful experience, but with the right approach, they can be effectively managed and treated. The British Journal of Sports Medicine (BJSM) has developed the P.E.A.C.E. and L.O.V.E. principles as an evidence-based approach to managing soft tissue injuries.

P.E.A.C.E. stands for:

Protection: The first step in managing a soft tissue injury is to protect the affected area from further damage. This may involve using a brace or crutches, or modifying activities to avoid aggravating the injury.

Rest: Rest is essential for the healing process. BJSM recommends avoiding activities that cause pain or discomfort, and allowing the affected area to rest and recover.

Ice: Applying ice to the affected area can help to reduce inflammation and pain. BJSM recommends using ice for 20-30 minutes at a time, several times a day, for the first 48-72 hours after the injury.

Compression: Compression can help to reduce swelling and provide support to the affected area. BJSM recommends using a compression bandage or sleeve for the first 48-72 hours after the injury.

Elevation: Elevating the affected area above the level of the heart can help to reduce swelling. BJSM recommends elevating the affected area for at least 15-20 minutes at a time, several times a day, for the first 48-72 hours after the injury.

L.O.V.E. stands for:

Load: Let pain guide your gradual return to normal activities. Your body will tell you when it’s safe to increase load. 

Optimism: Condition your brain for optimal recovery by being confident and positive. 

Vascularization: BJSM recommends activities that promote blood flow to the affected area, such as gentle massage or active movement.

Exercise: Restore mobility, strength, and proprioception by adopting an active approach to recovery. 

The P.E.A.C.E. and L.O.V.E. principles provide a comprehensive, evidence-based approach to managing soft tissue injuries. By following these principles, you can effectively manage injury, reduce pain and inflammation, and promote healing.

If you’re dealing with an injury and not sure where to begin, contact us and let’s get you back to crushing your goals in the gym or on the mountain!

For more information, check out the full article here.