First Aid for Sports Injuries
“Quick! Grab the ice!” … ICE, RICE, PRICE…
(All common acronyms for treating musculo-skeletal injuries).
We’ve heard, and most of us experienced, the basic first-aid response to acute body injury. For many years approaches have not varied much following the time-honored rules around recovery. Until now! Recent exploration into cell repair in both acute injury and post surgical situations have revealed some interesting facts. It appears that it’s time to reconsider the psychology and placebo effect of the ‘hyper-medicalization’ of these interventions. Its time to integrate a little more rigor, common sense and kindness into front-line care.
First of all, let’s forget about “I.C.E.” and consider a new acronym updated in light of the most recent scientific advances in the field. Things they are a-change’n! The refined acronym is a beauty! P.E.A.C.E & L.O.V.E. Think about these key letters (and the concepts they represent) when dealing with ankle sprains, hamstring or Achilles strains, and any other musculo-skeletal injury.
P – Protection – stop or modify all activities/ movements that increase pain during the first week
E – Elevation – Elevate the injured limb higher than the heart as often as possible
A – Avoid Anti-inflammatories – Avoid taking anti-inflammatories as they interfere with healing process. With this in mind also avoid Icing
C – Compression – Use Elastic Bandage or taping to reduce swelling
E – Education – Avoid unnecessary passive treatments and medical interventions. Your body knows best
L – Load – Let pain guide your gradual return to normal activity. Your body will tell you when it is safe to increase the load
O – Optimism – Condition your brain for optimal recovery by being confident and positive
V – Vascularization – Choose pain free cardiovascular activities to increase blood flow to repairing tissues
E – Exercise – Restore mobility, strength and proprioception by adopting an active approach to recovery with graduated return
Follow these extremely effective protocols for optimized relief. Your return-to-activity and your favorite sports will happen sooner than ever AND your body will thank you! Getting further professional care for muskulo-skeletal injuries is the best approach to accelerate your healing.
Contact MY RUNNING DR.com for the effective next steps.
Peace and Love!
Adapted from The Running Clinic.com