In the past, the majority of people cooled, immobilized and rested after an injury. Thanks to scientific findings, however, we now know that an early and active regeneration approach leads to better results. Therefore we use theguidelines.
Roughly, it can be divided that shortly after an injury you should adhere to the rules of nflammation phase, should then be in the foreground.. In the further porgression, after the i
This means that in the short term after an injury, the tissue should be protected. If necessary, it can also be immobilized for a short time (approx. 3 days). Longer immobilization should be avoided if possible, otherwise the quality and strength of the injured tissue could be affected. Rely on the pain during the phase, it will tell you how much strain is good for you. However, also keep in mind that you may be taking pain medication.
Position the injury higher than your heart. In this way, you promote the return flow of the fluid that may have been created in the tissue by the injury.
Caution is advised when taking anti-inflammatory painkillers after the injury. They can delay natural tissue healing and thus slow down the healing process. Only take anti-inflammatory pain medications if it is really necessary from a pain standpoint. Mild pain, 2-3 on a scale of 0-10, is normal in this first acute phase and is no cause for concern.
stands in the concept for
In order to reduce and prevent edema and tissue bleeding, compression should be applied. For this purpose, the injured area can be bandaged or a saturated stocking can be used.
Current studies show that active interventions have a significantly greater effect than passive interventions. Active post-treatment should therefore be preferred. In the long term, too much or too long passive interventions can even be counterproductive.
After the first days with the PEACE concept are over, theconcept is used for further regeneration. This contains the following components:
Mechanical loading should be able to resume as soon as possible. The activities and activities of daily living should be resumed and performed quickly. If the tissue is loaded without pain, this supports the healing process. It promotes remodeling and increases the performance of muscles, tendons and ligaments.
It is important that you remain optimistic but realistic. Anxiety, catastrophizing and depression hinder recovery and negatively affect the result.
Sure, an injury never comes in handy, but you can trust your body, it knows how to regenerate itself.
The V The V is about vascularization
To ensure that the injured tissue is well supplied with blood again, you should start again with pain-free endurance training already a few days after the injury. Go for a walk, ride a bike (also possible on a veloergometer), cross trainer or go swimming. All these endurance activities promote blood flow and thus metabolism in the injured tissue. In addition, early mobilization supports your motivation and improves the function of the tissue.
It is scientifically proven that training prevents recurrent injuries. Active exercises help restore strength, mobility and proprioception (depth sensitivity) faster after an injury. At this stage, you should avoid pain during exercises so that your tissues can repair themselves optimally.
In diesem Sinne wünschen wir Ihnen und Ihrem Gewebe ganz viel – im besten Fall ohne eine Verletzung.
Dubois B, Esculier JF. Soft-tissue injuries simply need PEACE and LOVE. Br J Sports Med. 2020. 54:72–73. https://bjsm.bmj.com/content/bjsports/54/2/72.full.pdf