The guidelines for first aid and treatment related to sport-related injuries have been updated. This replaces the previous ICE (ice-compression-elevation) guidelines.
Immediate care after the injury (PEACE)
Avoid activities and movements that increase pain during the first few days after injury.
Elevate the injured limb higher than the heart as often as possible.
Avoid taking anti-inflammatory medications as the reduce tissue healing. Avoid icing.
Use elastic bandage or taping to reduce swelling.
Your body knows best. Avoid unnecessary passive treatments and medical investigations and let nature play its role.
Subsquent management after the first days (LOVE)
Let pain guide your gradual return to normal ativities. Your body will tell you when its’s safe to increase load.
Condition your brain for optimal recovery by being confident and positive.
Choose pain-free cardiovascular activities to increase blood flow to repairing tissues.
Restore mobility, strength and proprioception by adopting an active approach to recovery.