\n
\nPhase 1 : PEACE (first 2 to 3 days)<\/strong><\/h4>\nThe goal here is to protect the area while allowing the natural repair process to begin, without unnecessarily restricting well-tolerated movement<\/em>.<\/p>\n <\/p>\n
\n- P = Protection :<\/strong> During the first 48 to 72 hours, limit movements that trigger acute pain, but maintain your other activities as much as possible. The goal is to preserve movement and strength.<\/li>\n
- E = Elevation :<\/strong> Keep the injured limb elevated above heart level to help your body drain accumulated fluid.<\/li>\n
- A = Avoid Anti-inflammatories: :<\/strong> Avoid anti-inflammatory medications (like ibuprofen or naproxen) at the outset. Inflammation is a crucial step to clear the area in preparation for upcoming cellular repair.<\/li>\n
- C = Compression :<\/strong> Apply moderate local compression (such as an elastic bandage) to limit swelling while allowing blood circulation.<\/li>\n
- E = Education :<\/strong> Learn to listen to your body’s pain signals. Your body is an excellent guide that tells you when you are pushing too hard. (And follow your physio’s advice!)<\/li>\n<\/ul>\n
\n
\nPhase 2 : LOVE (after the acute phase)<\/strong><\/h4>\nOnce the initial phase has passed, it is time to start progressing, step by step.<\/em><\/p>\n <\/p>\n
\n- L = Load :<\/strong> Gradually resume activity. Mechanical loading acts as the signal that tells your tissues to structure themselves and regain strength.<\/li>\n
- O = Optimisme :<\/strong> Your brain is the conductor of your recovery. Maintaining a positive attitude helps reduce unnecessary tension that slows down healing.<\/li>\n
- V = Vascularization :<\/strong> Incorporate pain-free, light cardio activities (stationary bike, walking, elliptical, or even running). Think of it like watering a garden: you are supplying the blood flow needed for tissue reconstruction.<\/li>\n
- E = Exercises :<\/strong> Active rehabilitation is essential. Under the supervision of a physical therapist, you will perform specific movements to restore strength and muscle control. By maximizing your recovery this way, you can return to a pain-free daily routine and get back to exceeding your personal goals as quickly as possible.<\/li>\n<\/ul>\n
\n
\nAnd a quick cheat sheet for visual learners :<\/strong><\/p>\n![\"\"](\"https:\/\/physiodynamik.com\/wp-content\/uploads\/2019\/07\/peace-love-hd-600x573.jpg\")
<\/p>\n
<\/p>\n
\n <\/p>\n
The key is to stay in tune with your body and resume movement intelligently. Your recovery is an active process, and every step toward movement brings you closer to your usual level of fitness.<\/p>\n
\n
\nConsult a physical therapist or healthcare professional to rule out a serious injury if your pain:<\/b><\/p>\n\n- \n
Prevents you from functioning in daily life<\/p>\n<\/li>\n
- \n
Worsens with rest<\/p>\n<\/li>\n
- \n
Persists over time<\/p>\n<\/li>\n<\/ul>\n<\/blockquote>\n
<\/p>\n
\n
\nThank you to our Quebec physical therapist colleagues for their involvement in the scientific community on this topic.<\/i><\/p>\n
Blaise Dubois<\/b> is the president and founder of The Running Clinic (La clinique du coureur), an international continuing education organization. In clinical practice and research, Blaise focuses on the prevention and treatment of running injuries, with a special emphasis on footwear and biomechanics. (Quebec City, Canada).<\/em><\/p>\nJean-Fran\u00e7ois Esculier<\/b> combines clinical research (Department of Physical Therapy, University of British Columbia) with patient care (Kelowna, British Columbia) and knowledge translation (The Running Clinic, Canada). He enjoys educating and empowering patients so they can become the primary driver of their own rehabilitation.<\/em><\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":"
When you suffer an injury, such as a sprain or muscle tear, the natural reaction is often to stay still and avoid pain, whichis often […]<\/p>\n
<\/p>\n
- \n
- P = Protection :<\/strong> During the first 48 to 72 hours, limit movements that trigger acute pain, but maintain your other activities as much as possible. The goal is to preserve movement and strength.<\/li>\n
- E = Elevation :<\/strong> Keep the injured limb elevated above heart level to help your body drain accumulated fluid.<\/li>\n
- A = Avoid Anti-inflammatories: :<\/strong> Avoid anti-inflammatory medications (like ibuprofen or naproxen) at the outset. Inflammation is a crucial step to clear the area in preparation for upcoming cellular repair.<\/li>\n
- C = Compression :<\/strong> Apply moderate local compression (such as an elastic bandage) to limit swelling while allowing blood circulation.<\/li>\n
- E = Education :<\/strong> Learn to listen to your body’s pain signals. Your body is an excellent guide that tells you when you are pushing too hard. (And follow your physio’s advice!)<\/li>\n<\/ul>\n
\n
\nPhase 2 : LOVE (after the acute phase)<\/strong><\/h4>\nOnce the initial phase has passed, it is time to start progressing, step by step.<\/em><\/p>\n
<\/p>\n
- \n
- L = Load :<\/strong> Gradually resume activity. Mechanical loading acts as the signal that tells your tissues to structure themselves and regain strength.<\/li>\n
- O = Optimisme :<\/strong> Your brain is the conductor of your recovery. Maintaining a positive attitude helps reduce unnecessary tension that slows down healing.<\/li>\n
- V = Vascularization :<\/strong> Incorporate pain-free, light cardio activities (stationary bike, walking, elliptical, or even running). Think of it like watering a garden: you are supplying the blood flow needed for tissue reconstruction.<\/li>\n
- E = Exercises :<\/strong> Active rehabilitation is essential. Under the supervision of a physical therapist, you will perform specific movements to restore strength and muscle control. By maximizing your recovery this way, you can return to a pain-free daily routine and get back to exceeding your personal goals as quickly as possible.<\/li>\n<\/ul>\n
\n
\nAnd a quick cheat sheet for visual learners :<\/strong><\/p>\n<\/p>\n<\/p>\n
\n<\/p>\n
The key is to stay in tune with your body and resume movement intelligently. Your recovery is an active process, and every step toward movement brings you closer to your usual level of fitness.<\/p>\n
\n
\n
Consult a physical therapist or healthcare professional to rule out a serious injury if your pain:<\/b><\/p>\n
- \n
- \n
Prevents you from functioning in daily life<\/p>\n<\/li>\n
- \n
Worsens with rest<\/p>\n<\/li>\n
- \n
Persists over time<\/p>\n<\/li>\n<\/ul>\n<\/blockquote>\n
<\/p>\n
\n
\nThank you to our Quebec physical therapist colleagues for their involvement in the scientific community on this topic.<\/i><\/p>\nBlaise Dubois<\/b> is the president and founder of The Running Clinic (La clinique du coureur), an international continuing education organization. In clinical practice and research, Blaise focuses on the prevention and treatment of running injuries, with a special emphasis on footwear and biomechanics. (Quebec City, Canada).<\/em><\/p>\n
Jean-Fran\u00e7ois Esculier<\/b> combines clinical research (Department of Physical Therapy, University of British Columbia) with patient care (Kelowna, British Columbia) and knowledge translation (The Running Clinic, Canada). He enjoys educating and empowering patients so they can become the primary driver of their own rehabilitation.<\/em><\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
When you suffer an injury, such as a sprain or muscle tear, the natural reaction is often to stay still and avoid pain, whichis often […]<\/p>\n
- O = Optimisme :<\/strong> Your brain is the conductor of your recovery. Maintaining a positive attitude helps reduce unnecessary tension that slows down healing.<\/li>\n
- E = Elevation :<\/strong> Keep the injured limb elevated above heart level to help your body drain accumulated fluid.<\/li>\n