PEACE & Love for Injuries

In the past, injuries were mostly treated with cooling, immobilization, and rest. However, thanks to scientific findings, we now know that an early and active regeneration approach leads to better results. For this, we make use of the PEACE & LOVE guidelines.

Broadly speaking, shortly after an injury, you should follow the rules of PEACE. During the later stages, after the inflammation phase, the focus should shift to LOVE.

The P stands for Protection
This means that shortly after an injury, the tissue should be protected. If necessary, it can be immobilized for a short period (approximately 3 days). Longer immobilization should be avoided as much as possible, as it may impair the quality and strength of the injured tissue. Trust your pain levels during this phase—they indicate how much strain is suitable for you. However, bear in mind that you may be taking painkillers.

E stands for Elevation
Elevate the injury above your heart to promote the return of fluid that may have accumulated in the tissue due to the injury.

A stands for Avoid anti-inflammatories
Be cautious with anti-inflammatory painkillers after an injury. They can delay natural tissue healing and slow the recovery process. Only take anti-inflammatory painkillers if absolutely necessary for pain management. Mild pain, 2–3 on a scale of 0–10, is normal during the early acute phase and should not be a cause for concern.

C stands for Compression
To reduce and prevent swelling and tissue bleeding, apply compression. This can be achieved by bandaging the injured area or using a snug stocking.

E stands for Education
Current research shows that active interventions have a significantly greater effect compared to passive ones. Therefore, active rehabilitation should be preferred. Excessive or prolonged passive interventions can even be counterproductive in the long term.

After the first few days with the PEACE concept, the LOVE concept is applied for further regeneration. This includes the following components:

L stands for Load
Mechanical loading should resume as early as possible. Daily activities should be quickly resumed and performed. Loading the tissue without pain supports the healing process, promotes remodeling, and increases the performance of muscles, tendons, and ligaments.

O stands for Optimism
It is important to remain optimistic but realistic. Fear, catastrophizing, and depression hinder regeneration and negatively impact the outcome. Although an injury is never convenient, trust your body—it knows how to heal itself.

The V stands for Vascularization
To ensure the injured tissue is well-perfused, begin pain-free endurance training a few days after the injury. Take a walk, ride a bike (even on a stationary bike), use a cross-trainer, or go swimming. These endurance activities promote blood flow and metabolism in the injured tissue. Early mobilization also boosts your motivation and improves tissue function.

Lastly, E stands for Exercise
It is scientifically proven that exercise helps prevent recurring injuries. Active exercises aid in restoring strength, flexibility, and proprioception (deep sensation) after an injury. Avoid pain during exercises to allow optimal tissue repair.

With this in mind, we wish you and your tissue lots of PEACE & LOVE—ideally without an injury.