No More RICE; Soft Tissue Injury Management Update
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Soft Tissue Injury Management Update! 🚨
RICE is out for soft tissue injuries! All they need is PEACE & LOVE.
- RICE (Rest, Ice, Compression, Elevation) has been a commonly used acronym for acute soft tissue injury management for decades. But, RICE fails to address the complete picture of soft tissue rehabilitation from both a physical and mental aspect.
- In 2020 the British Journal of Sports Medicine published this new acronym to encompass the soft tissue rehabilitation continuum from immediate care (PEACE) to subsequent management (LOVE).
PEACE
🔰PROTECTION – initial 1-3 days limit or modulate movement to avoid aggravation
🔰ELEVATION – raising the limb higher than the heart while resting can promote interstitial fluid flow out of the tissue.
🔰AVOID ANTI-INFLAMMATORIES – the body’s natural inflammatory process is designed to help heal. Inhibiting this process can negatively affect long-term healing. Also, consider avoiding ice, as this too may decrease optimal recovery.
🔰COMPRESSION – easy compression and reduce swelling and improve quality of life during rehabilitation.
🔰EDUCATION – therapists should educate their patients to approach their rehab actively and with a can-do approach.
- Then,
LOVE
🔰LOAD – early mechanical stress without aggravation promotes repair, remodeling and builds tissue tolerance.
🔰OPTIMISM – Optimistic patient expectations are associated with better outcomes and prognosis.
🔰VASCULARIZATION – early aerobic activity without aggravation boost motivation and increased healing blood flow.
🔰EXERCISE – Exercises help to restore mobility, strength, and proprioception early after injury.
- Tag a friend who needs this new knowledge!
#GetBackInTheGame
Want to learn more, then get in on it! Schedule your FREE “Triathlon Breakthrough” session to find out more!
Click this link: http://www.scheduleyou.in/5ZIsVaU to schedule. This is a complimentary 30 minute session to ask me anything about triathlon, health and wellness or holistic lifestyle/ nutrition.
Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of the 16 week Triathlon Transformation. She has been training, racing and coaching triathletes since 1997. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid and much much more.
2 Comments
Ok hate injuries. So when I over train or am injured want fast rehab.
Yes we aim to avoid injuries any way but as triathletes we are bound to over reach- so when that happens please use the acronym above- PEACE and LOVE ! instead of doing RICE- this is much better at getting you back out on the road or in the water than RICE!!! Happy Training Jesse !
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