It’s hard to know what to do or where to turn when we are hurt. The typical response is panic.. And then RICE. I’m here to tell you there is no need to panic and that RICE (Rest, Ice, Compression Elevation) is on its way out the door. We’ve got a better protocol now- PEACE and LOVE. Keep reading for a step by step of what to do when you are hurt.
Protect– Avoid the irritating activity or movement. We need to put that fire out! I;m not telling you to avoid movement, but do avoid movement that hurts.
Elevate- getting your limb above the level of your heart may be helpful. But if there’s no time for that, settle for compression only.
Avoid Antiinflammatory drugs– We don;t love inflammation, but the cells that cause the swelling/painful response ARE doing a job, and it’s best we let them do it. They are working to help damaged tissues. So taking drugs that halt the process may be holding us back.
Compress– You may opt to choose compression over elevation!
Educate– Talk to a movement specialist about whats going on! I’d argue, they are the ones to run to very first. Your best shot at fixing an issue and getting back to the level of activity you desire is under the watchful eye of a goof PT.
THEN
Load– Movement IS medicine. Movement is the key to recovery, not rest. Even better, do it with a physical therapist. Loading the injured area teaches it how to work properly again, BUT loading it the wrong way can set you back.
Optimism- Think positively! You will get back to where you started
Vascularisation– Getting the blood moving helps with the whole healing process. Yet another strike against rest!
Exercise– Getting back to movement that resembles you activity helps on so many fronts. And the sooner you can do this with the lowest amount of pain possible, the better. But, DO IT WITH A PHYSICAL THERAPIST!
The temptation to hit a painful area with the biggest hammer you can to cover every base can be strong. But following the lead of a good PT and working through this list give you the best shot of a full recovery and returning to what you love.
Holler at me with questions!
Dr. Rachel Atufunwa, PT, DPT