A common technique to manage acute soft tissue injuries such as ankle sprains or muscle strains is the R.I.C.E. protocol. Is this still true, and why do we follow it?
The short answer is… it is partially true! Recent research has expanded on the R.I.C.E. protocol to a new acronym known as P.E.A.C.E and L.O.V.E. This new acronym considers the long-term, whereas RICE considers the first few days, only. Let’s break it down letter by letter.
PROTECT
- Protect the soft tissue by avoiding activities that increase pain for the first 1 – 3 days.
ELEVATE
- Position the affected limb higher than the heart to reduce swelling.
- Do this multiple times per day, every day.
AVOID ANTI-INFLAMS
- Anti-inflammatories may reduce healing of the soft tissue.
- Ice can provide pain relief, and is a better option. Ice for 20 minutes at a time, 4-8 times a day.
COMPRESS
- Use a compression bandage to reduce swelling at the site of injury.
EDUCATE
- Ask your Physiotherapist lots of questions!
- Choose active therapy (e.g. exercise) to reduce pain and improve function in the long-term instead of passive therapy (e.g. manual therapy and massage).
&
LOAD
- Load is a soft tissue’s favourite thing. As soon as symptoms allow for movement, begin exercise with gradual loading.
OPTIMISM
- In general, a positive mindset = positive physical gains.
- Discuss your expectations and concerns about recovery with your Physiotherapist.
VASCULARISATION
- Get moving to increase blood flow to the injured structure.
EXERCISE
- Exercise has mental and physical benefits. It can also help both treat and prevent injury.
Also, be sure to do no H.A.R.M. immediately after an injury, either! That means no Heat, Alcohol, Running or Massage.
Always seek GP and Physiotherapy advice post-injury to guide your recovery. Feel free to
contact us at Back in Motion Braybrook with any questions.