During inflammation you may experience some swelling and heat around your injury. This is a completely normal and natural part of the healing process. Inflammation is needed because it helps to trigger the next stage of tissue healing. This is a normal and necessary phase and you should not try to prevent it.
To help your body recover as quickly as possible, try following the
PEACE
and
LOVE
management strategies.
Protect – do not push through the pain or the swelling. Try to apply the
No HARM protocol: no heat, no alcohol, no running/strenuous activity and no massage. This will help to minimise bleeding and prevent further injury. Try to continue with activities as pain allows but rest as required and do not push through the pain.
Elevate – try to keep the injured area raised and supported when you are resting. You can also try some ice to help reduce the pain. Wrap an ice pack in a towel and apply to your injury for 15 minutes. Do not place the ice on any open wounds and remove the ice if the area goes numb. This can be repeated 2 – 3 times per day.
Avoid anti-inflammatories – try not to take anti-inflammatory medication such as ibuprofen or naproxen in the first few days after injury as this can delay the healing process. If you require pain control, stick to simple analgesics such as paracetamol.
Compress – when you are moving around you can apply gentle compression using a tubigrip, compression bandage or tape.
Education – speak to your physiotherapist! They can provide advice and guidance on optimal recovery, help you to understand any restrictions in loading/activities and guide you on rehabilitation time frames.
AND
Load – keep the injured area moving regularly within a comfortable range. This will help to maintain flexibility and strength, and it will also trigger the next phase of healing.
Optimism – research has shown that fear about an injury and depression and negatively affect outcomes. Staying positive is important! Speaking to a physiotherapist can help to keep your expectations on recovery time realistic.
Vascularisation – this is basically blood supply to an area of your body. The better the blood supply, the more oxygen and nutrients will reach the tissue, which will optimise healing. Gently moving injured the area and loading the surrounding muscle increases blood flow, therefore assisting with the healing process. Make sure you don’t overdo it though, too much movement and loading early on can increase bruising, swelling and pain.
Exercise – right from the start of your recovery, gentle exercise within pain limits is very important. Exercise will help to restore mobility and build strength which will in turn help you recover faster and prevent further injury.