Keely Empson BSc(hons) Chartered Physiotherapist
In recent years, the management of acute soft tissue injuries has evolved significantly as our understanding of rehabilitation has grown. We began with RICE (Rest, Ice, Compression, Elevation), progressed to PRICE and POLICE, and now we embrace PEACE and LOVE.
This latest protocol is based on the biopsychosocial model, which addresses the whole person—not just the injury itself. By incorporating psychological and social factors into rehabilitation, PEACE and LOVE offers a more holistic and effective approach.
Let’s break down what PEACE and LOVE stand for and how they can help you heal from an acute soft tissue injury.
PEACE: Immediate Care
P – Protect
In the first 72 hours after injury, it’s crucial to limit movement and offload the injured area. This might mean using crutches or simply avoiding aggravating activities, such as running. Protecting the injury prevents further damage and gives the muscle fibres a chance to begin healing.
E – Elevate
Keep the injured area elevated above the level of your heart to encourage fluid drainage through the tissue. Elevation reduces swelling and promotes healing. Propping the area on a few pillows often works well!
A – Avoid Anti-Inflammatories
Inflammation is a natural and necessary part of the healing process during the first 72 hours. Taking non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen, naproxen, or aspirin can interfere with tissue healing and delay recovery.
C – Compress
Use compression sleeves or bandages to reduce swelling. Be careful not to apply them too tightly, as this could restrict circulation or limit joint movement.
E – Educate
Understanding your injury and its expected healing timeline can ease anxiety and reduce the tendency to catastrophise. Knowledge empowers you to take an active role in your recovery, while addressing the psychological and social aspects of injury helps the healing process overall.
LOVE: Ongoing Rehabilitation
L – Load
Begin gentle movement of the injured area when ready. A little discomfort is normal. Gradually increase the range of motion, intensity, and complexity of your rehabilitation exercises as you improve.
O – Optimism
Maintaining a positive outlook is essential for recovery. Soft tissue injuries take time to heal, so a hopeful mindset can improve mood and encourage engagement with the rehab process.
V – Vascularisation
Engage in low-impact activities like swimming, cycling, or walking to improve blood flow to the injured area. This promotes healing and helps restore function.
E – Exercise
As your pain and function improve, gradually increase activity to strengthen the injured tissue and help it return to normal. Some discomfort during exercise is acceptable, but if pain becomes too severe, consider modifying movements (e.g., reducing squat depth or lowering weights).
Acknowledge the Ups and Downs
Rehabilitation isn’t always a straight road. Setbacks and fluctuations in progress are normal. The PEACE and LOVE protocol offers a flexible framework to guide you through these challenges while supporting your body’s natural healing process.
By following this comprehensive approach, you can take charge of your recovery and give your soft tissue injury the care it deserves.
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