Injury Management

28 Oct

RICE is outdated! There is new evidence to suggest that you use a different method for your soft tissue injuries you just need PEACE and LOVE!

For the first 72 Hours:

P - Protection: Reduce the load on the injured joint for 1-3 days and try to limit movement. This allows for healing and reduces worsening or aggravation of the injury. When the pain reduces, you can begin to increase loading the joint.

E - Elevation: Elevate the affected region to reduce swelling. However, there is weak evidence to support the efficacy of this. It is here because it may help with pain relief and the risk-to-benefit ratio is low. Not a must.

A - Avoid: Avoid the use of anti-inflammatories! Inflammation is not always bad, it promotes tissue healing. The anti-inflammatory medication can slow down healing. Also avoid ice! Ice restricts the blood flow to the area and you need that blood to supply food and oxygen to the injured tissue for healing.

C - Compress: Compression appears to help with swelling within the joint. Most evidence around this seems to be for ankle sprains. Again, not a must.

E - Educate: Education around managing the injury and planning the route to recovery is important. This aspect is mainly for me - so get in touch if you’re struggling to manage your injury!

After 72 Hours:

L - Load: Loading of the injured joint(s) should be done early (and safely!). Normal activities should be resumed where they can be. This allows the joint(s) to repair, remodel and increase tolerance.

O - Optimism: Stay optimistic and set goals! Negative beliefs / attitudes can hinder progression and cause unnecessary obstacles for recovery.

V - Vascularisation: Mobilisation of the affected region should be attempted after a few days post-injury. Research suggests that it enhances blood flow and tissue healing. It has also been suggested that mobilisation reduces the need for medication!

E - Exercise: The research is good when it comes to exercising post-injury! It helps with mobility, proprioception and strength. Painful exercise should be avoided to allow for efficient healing. Work with what you can do and slowly progress.

If you are struggling to manage your injury - feel free to give us a call and we can help you get Back On Track!

Phone: 01902 243555

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