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27/08/2020 10:33
In sports medicine the science regarding injury management is continually evolving and improving.
Traditionally the thoughts were around resting and icing all injuries in the acute stages. There is just not the science to back these claims.
TRADITIONAL SCHOOL OF THOUGHT
Rest ice compress and elevate = RICE
Protect Optimal Load Ice Elevate = POLICE
SHOULD I ICE MY INJURY?
Nope = But it depends 🙂 Speak to your health care professional
There is no high-quality evidence on the efficacy of ice for treating soft-tissue injuries. Ice could potentially disrupt inflammation, angiogenesis and revascularisation, delay neutrophil and macrophage infiltration as well as increase immature myofibres. This may lead to impaired tissue repair and redundant collagen synthesis
In some circumstances I have recommended ice purely for pain management/analgesia.
HOW LONG WILL MY INJURY TAKE TO HEAL?
Depends on what’s injured:
NEW APPROACH TO INJURY MANAGEMENT = PEACE & LOVE
PEACE
P FOR PROTECT
Unload or restrict movement for 1–3 days to minimise bleeding, prevent distension of injured fibres and reduce the risk of aggravating the injury.
E FOR ELEVATE
Elevate the limb higher than the heart to promote interstitial fluid flow out of tissues.
A FOR AVOID ANTI-INFLAMMATORY MODALITIES
The various phases of inflammation help repair damaged soft tissues. Thus, inhibiting inflammation using medications may negatively affect long-term tissue healing, especially when higher dosages are used.
C FOR COMPRESS
External mechanical pressure using taping or bandages helps limit intra-articular oedema and tissue haemorrhage.
E FOR EDUCATE
Manual therapy can help – but the key is active recovery and exercise
LOVE YOUR INJURY
L FOR LOAD
An active approach with load exacerbating pain promotes repair, remodelling and builds tissue tolerance and the capacity of tendons, muscles and ligaments through mechanotransduction.
O FOR OPTIMISM
Stay positive. Attitude is everything
V FOR VASCULARISATION
A little bit of cardio, just get the blood moving and your body moving to your comfort
E FOR EXERCISE
Exercises help to restore mobility, strength and proprioception early after injury. Pain should be avoided to ensure optimal repair during the subacute phase of recovery, and should be used as a guide for exercise progressions.
FINAL THOUGHTS
What I like about this modern acronym is that is focusses on getting you moving as quickly as you feel comfortable. We want to scale you slowly back into doing the things you love, without aggravating the injury. So carefully does it.
MOVEMENT IS THE MEDICINE = BOOK NOW