‘Peace and Love’
P: Protect
Protect – avoid activities causing acute pain in the first few days after injury.
E: Elevate
Elevate the injured limb to encourage drainage and avoid fluid ‘compaction’.
A: Avoid anti-inflammatory medication
Avoid anti-inflammatories and ice – depress healing (some exceptions).
C: Compression
Gently compress (e.g. crepe bandage) to manage swelling – don’t stop flow!
E: Education
Listen to your body, move gently to stimulate healing but don’t force!
&
L: Load
Load the area gradually to help return to normal activities.
O: Optimism
Condition your brain with positive goals that are realistic.
V: Vascularisation
Continue any aerobic activities that you can do without causing pain.
E: Exercise
Adopt an active approach to recovery to regain mobility, balance & strength.
Listen to your body it is capable of healing itself, but you may need some help to regain full strength and mobility and balance – please see a qualified healthcare practitioner if needed.
– – – – – – – – –
Adapted from: Dubois B & Esculier J (2020) Soft-tissue injuries simply need PEACE & LOVE British Journal of Sports Medicine 54:72-73
