In the past, treating a soft tissue injury meant following the RICE method: Rest, Ice, Compression, and Elevation, often with anti-inflammatory drugs.
But why do we use ice?
It’s mainly to ease pain and reduce swelling.
Here’s what ice does: When you apply it to an injury, it makes the blood vessels smaller, a process called vasoconstriction. This reduces blood flow.
For example, when you’re out in the cold and your fingers or toes feel numb, that’s vasoconstriction at work.
For injuries, reduced blood flow means fewer healing cells reach the damaged area, which can slow down recovery. In some cases, this can even cause lasting nerve damage.
While not all of RICE is bad, the new approach, PEACE and LOVE, uses some of its ideas.
After a soft tissue injury, “do no harm and let PEACE and LOVE guide your approach.”
PEACE:
P – Protect
Straight after an injury, it is always a good idea to rest the aggravated tissue for 1 to 3 days. It is a good idea to gauge the return to loading of these tissues by the amount of pain.
E – Elevation
Elevate the injured limb above heart level as much as possible. This helps reduce swelling by allowing fluids to drain away from the injured area.
A – Avoid Anti-inflammatories
Avoid the use of anti-inflammatory medications initially, as they can interfere with the natural healing process. Inflammation is a part of the body’s response to injury and is necessary for healing.
C – Compression
Apply compression to the injured area using an elastic bandage or compression wrap. This helps reduce swelling and provides support to the injured tissues.
E – Education
Educate yourself about the injury and its management. Understanding the healing process can help you make informed decisions and avoid further injury.
LOVE:
L – Load
Gradually reintroduce movement and load to the injured area as pain allows. This encourages the healing tissues to adapt and strengthen, preventing long-term stiffness and weakness.
O – Optimism
Maintain a positive mindset and stay optimistic about your recovery. Mental health plays a significant role in physical healing, and a positive attitude can promote faster recovery.
V – Vascularisation
Encourage blood flow to the injured area through gentle exercises and movements. Increased blood flow brings oxygen and nutrients necessary for healing.
E – Exercise
Incorporate appropriate exercises to restore strength, flexibility, and function to the injured area. Follow the guidance of your Chiropractor to avoid overloading the injury.
Call our Chiropractic office in Ballincollig in Cork on 021 4878465.
