top of page
Image by Trnava University

TREAT YOUR INJURIES WITH PEACE & LOVE TO GET BETTER FASTER

"PEACE and LOVE" is the modern way of treating soft tissue injuries. Find out what modern science says you should be doing if you've got a sprain, strain or muscle injury - it's not what you think!

Over 450 reviews on Facebook, Google and TrustPilot.

woman at computer.webp

SPECIALIST ADVICE ABOUT HOW TO TREAT YOUR SOFT TISSUE INJURY: ACHES, SPRAINS, STRAINS AND OTHER MUSCLE PAIN

A soft tissue injury is any kind of injury that doesn't involve the bones. So strains, sprains, pulls, twists, twinges and aches and pains would generally all be classed as a soft tissue injury. Over the yers, there have been many different recommendations for how to treat soft tissue injuries, and you might have heard of some of them - acronyms like "ICE', "RICE" and "PRICE" are all quite commonly known. 

But science and medicine have moved on, and understanding how best to treat soft tissue injuries have improved and changed. The new acronym to help you heal quickly and well from a soft tissue injury is "PEACE  & LOVE", and although it's aimed at medical professionals treating soft tissue injuries, it's perfectly usable for people with injuries. 

Immediately after an injury, you should make sure no further injury occurs, and let PEACE guide your approach. Here's what PEACE stands for:

WE'RE PAIN AND INJURY SPECIALISTS, HELPING PEOPLE LIKE YOU WITH ALL KINDS OF CONDITIONS INCLUDING:

P: PROTECTION

Avoid activities and movements that increase pain during the first few days of injury.
You should this because you're looking to minimise any bleeding, and stop the injury getting any worse. You should only do this for the first one to three days. Don't spend too much time resting, because that can actually weaken the injured tissues further.

E: ELEVATION

Elevate the injured limb higher than the heart as often as possible.
This depends a bit on the injury. There's very weak evidence to suggest elevation helps with much at all but there's even less evidence that it makes things worse. However, you shouldn't look to elevate a ligament or tendon injury. This is because ligaments and tendons have poor blood flow naturally, and elevating them reduces the blood flow even more. Blood is how the various "healing cells" get to the injured area, so slowing it down even more isn't great for ligaments and tendons.

A: AVOID ANTI-INFLAMMATORIES

Avoid anti-inflammatory medications as they reduce tissue healing. Avoid icing too.
As much as we're taught that inflammation is bad - it's actually part of the healing process. It's necessary for you to heal properly, even though it can look ugly and feel a bit uncomfortable. Using anti-inflammatories can actually slow down healing and mean that the healing that does happen isn't as good.

 

As for icing, there is no evidence that this helps with healing at all. Sometimes applying ice to an injury can make it go numb which in turn makes it feel more comfortable - but the level of cold required to do this can also damage the already injured tissue. So no anti-inflammatories, and no ice!

C: COMPRESSION

Compression (like taping or bandaging) can help reduce bruising. There's very little evidence to show that it helps, but people with ankle sprains report feeling more comfortable if the ankle is compressed.

E: EDUCATE

Your body knows best. Avoid unnecessary passive treatments and medical investigations and let nature play it's role.
Getting people that "traditional" techniques like anti-inflammatories, icing and resting for ages are actually a bad idea requires educating people that it's okay to feel a little uncomfortable after an injury, and that a bit of swelling or inflammation is okay. Over time, we've come to believe that any kind of pain or discomfort means we should stop moving and take lots of tablets, but this really isn't the case.

 

After the first few days, when the injury isn't as painful, then you should look to use LOVE. Here's what LOVE stands for:

L: LOAD

Let pain guide your gradual return to normal activities.
Your body is pretty good at letting you know when things hurt, and movement and exercise benefit most people who have picked up an injury. Get back to moving as soon as you can - just don't push yourself into pain. It's important to get back to moving, because this helps healing happen faster and improves the quality of your recovery.

O: OPTIMISM

Condition your brain for optimal recovery by being confident and positive.
If you've suffered an injury, it's understandable that you don't want to be in pain again, and that you might worry about that happening. You might feel down that you got injured and or even think that your injury is worse than it is. Studies show that people who trust that they will get better, and feel confident and optimism recover better than people who worry about their injury and stop moving.

V: VASCULARISATION

Choose pain free cardio-vascular activities to increase blood flow to repairing tissues.
This is a really complicated way of saying that your blood carries nutrients and stuff your injury needs to heal, so getting a good blood flow going and your heart pumping blood round is a good idea. As you might expect by now, don't push your level of activity into pain - be guided by what feels comfortable for you.

E: EXERCISE

Restore mobility, strength and balance by adopting an active approach to your recovery.
Exercise and movement are really important for both day to day health and healing. Don't do anything painful to begin with, and as your healing progress, allow discomfort to be your guide about when to stop.

 

The important thing to remember about exercise is that being strong, flexible and having a good sense of balance (all things that exercise helps with) means it's less likely that you'll get injured in the future. So get moving!

WHY YOU SHOULD FOLLOW PEACE & LOVE

This information is taken from the latest medical science. You can find out more about PEACE and LOVE in the British Journal of Sports Medicine here: https://bjsm.bmj.com/content/bjsports/54/2/72.full.pdf

SOME OF THE CONDITIONS WE REGULARLY SEE ARE:

Headaches and migraines

General muscle pain

Neck pain

Shoulder pain

Back pain (including Chronic Low Back Pain and Non-Specific Low Back Pain)

Sciatica

Tingling hands and arms

Knee pain

Ankle pain

Plantar Fasciitis

Chronic pain

Incontinence

Functional Neurological Disorder

Long Covid

...and many other conditions!

If you're curious about whether we can help you, all you need to do is give us a call on 07788 287098 or drop us a message at info@state11.co.uk - or you can go ahead and book an appointment to come and see us instead.

WHAT OUR CLIENTS SAY:
REAL REVIEWS FROM PEOPLE LIKE YOU!

Dawn says:

Greg always lives up to his well-deserved reputation. I walk in, in pain, and leave feeling like a normal person. 

He always takes the time to listen and tailor treatment according. I am happy to recommend Greg to anyone. 

Nick says:

After sustaining a shoulder injury, I was recommended to go see Greg at State 11 and I'm so glad I did. 

Within our session, he was able to work his magic and relate my shoulder to give it the most mobility it had seen all week. If you ever have a muscle ache, pain or soreness that won't go away, I'd strongly recommend giving State 11 a visit!

Georgia says:

Went to State 11 unable to move my head from left to right after doing handstand push-ups. Greg sorted the problem within 5 minutes of being there! I left being able to turn my head left to right. 

Friendly and professional service! Highly recommend!

bottom of page