Good Reps Physical Therapy

Have you ever been told to RICE (rest, ice, compression, elevation) after an acute soft tissue injury? What if we told you there was a better way to help aid in your recovery and keep you moving! PEACE and LOVE! ✌🏾❤️

P: Protection (Avoid activities/movements that increase pain for the first 1-3 days)
E: Elevation (Elevate injured area above heart to help reduce swelling in the area)
A: Avoid Anti-Inflammatories (They can reduce the body's natural tissue healing processes)
C: Compression (To help reduce inflammation)
E: Education (Educate yourself or your patients on the benefits of an active approach to recovery and avoid unnecessary passive treatments)

&

L: Load (Mechanical stress/loading tissues and normal daily activities should be started as soon as symptoms allow to promote repair, remodeling and build tolerance and capacity of tendons, muscles and ligaments)
O: Optimism (Stay positive and confident in your recovery! Increased optimism is associated with better outcomes.)
V: Vascularization (Increase blood flow to healing tissues by performing pain-free cardiovascular activities)
E: Exercise (Work to restore mobility, strength and proprioception early on)

Dubois B, Esculier J Soft-tissue injuries simply need PEACE and LOVE British Journal of Sports Medicine 2020;54:72-73.

Rest isn’t always the answer...sometimes you can use variations to ensure you’re able to keep training!

Try the no-feet variation where you assume the squat position without jumping out to help reduce some of the forces your body has to handle.