Hein Viljoen
Physiotherapy
For years, managing soft tissue injuries followed guidelines like ICE (Ice, Compression, Elevation) and its evolutions: RICE, PRICE, and POLICE. While these methods provided structure, recovery science has evolved, bringing us PEACE and LOVE — a more holistic approach that prioritises both immediate care and long-term healing. These modern principles focus on protecting the injured area, encouraging optimal loading, and nurturing emotional and physical well-being for recovery.
The first 1-3 days after an injury are crucial. This is when your body is at its most vulnerable, and how you care for it can set the tone for your recovery.
P - Protect:
Your body is already working overtime to heal, so help it by protecting the injured area. Reduce activity, but don't immobilise completely. A little movement can help prevent stiffness and keep the blood flowing. Speak to your physiotherapist to understand the balance between rest and gentle movement.
E - Elevate:
Swelling can be your biggest enemy. Elevating the injured area encourages fluid to drain away, keeping swelling in check. Aim to elevate the injured body part above heart level for best results.
A - Avoid anti-inflammatories and ice:
While they might relieve pain, anti-inflammatory medications and ice can actually delay the natural healing process. Inflammation is your body’s way of protecting and repairing injured tissues, so suppressing it unnecessarily could interfere with recovery.
C - Compress:
A compression bandage or taping can help reduce swelling and give your injured tissue the support it needs, especially with ankle sprains.
E - Educate:
Knowledge is power. Educating yourself about your injury, what to expect during recovery, and what strategies can help speed up healing will empower you to make the right choices. Work closely with your physiotherapist to get a clear understanding of your injury and the healing process. Realistic expectations are crucial!
Once the acute phase has passed, it is time to ramp things up with the LOVE principles. These strategies focus on rebuilding strength and flexibility as you move towards a full recovery.
L - Load:
Your body needs the right kind of challenge to heal properly. As the injury heals, start gently loading the injured tissue with light activities. Your physiotherapist will guide you through exercises that progressively build strength in your tendons, muscles, and ligaments.
O - Optimism:
A positive mindset is crucial to recovery. Healing takes time, but staying hopeful and focused on your progress can make the process smoother. Avoid catastrophisation and unnecessary fear at all cost. Set small, achievable goals to keep your motivation high.
V - Vascularisation:
Encourage healthy blood flow to the injured area with gentle cardiovascular exercises. Blood brings oxygen and nutrients that are essential for healing. Aerobic exercise like swimming, walking, or cycling can help boost circulation and promote tissue repair without placing strain on the injury.
E - Exercise:
Once your injury starts to heal, targeted exercise becomes your best friend. This stage focuses on strengthening, stretching, and regaining a full range of motion. Your physiotherapist will tailor exercises specifically to your injury, ensuring you recover fully and prevent future issues.
Find PEACE in your recovery and get back doing what you LOVE with expert physiotherapy in Cape Town. We will create a personalised plan designed to support your recovery and prevent future injuries.
Start your recovery journey today!
