{"id":190324,"date":"2024-07-24T10:10:00","date_gmt":"2024-07-24T10:10:00","guid":{"rendered":"https:\/\/theomm.com\/?p=190324"},"modified":"2024-07-24T14:17:39","modified_gmt":"2024-07-24T14:17:39","slug":"so-you-think-you-might-be-injured","status":"publish","type":"post","link":"https:\/\/theomm.com\/de\/so-you-think-you-might-be-injured\/","title":{"rendered":"So You Think You Might Be Injured"},"content":{"rendered":"\n

So You Think You Might Be Injured<\/h2>\n\n\n\n

Tom Troughton, MSK Physio at Fara Physio<\/p>\n\n\n\n

What Next?<\/h1>\n\n\n\n

Picture this: you\u2019re out on a fell run in the Lake District, and you\u2019re on your final descent of the day. Your legs are heavy, your concentration is lapsing, and your once pristine, feather-light steps\u2014worthy of Legolas the elf\u2014now resemble something that could register on the Richter scale.<\/p>\n\n\n\n

You decide to let the brakes go and open up your stride, taking the occasional risk with your landings. Suddenly, you leap down from a boulder\u2014mid-air, twisted, and overbalanced. Your foot races towards a perfectly placed rock, and then BANG!\u2014your right foot moves in an ungodly manner, and you collapse in a heap on the ground, searing pain shooting through your ankle.<\/p>\n\n\n\n

Sound familiar? Maybe, or maybe not. Unfortunately, this was my reality two years ago while descending Hay Stacks to Buttermere after a long day on the fells.<\/p>\n\n\n\n

While our short tale contains some stylistic exaggeration, most injuries don\u2019t occur due to such traumatic events. Most injuries are overuse injuries, occurring when a runner does too much, too fast, too soon.<\/p>\n\n\n\n

In this blog, we will explore what to do immediately after sustaining an injury. Please note that due to the varied and multifactorial nature of musculoskeletal injuries, these are principles and not a prescription. When in doubt, get it checked out.<\/p>\n\n\n\n

RICE stands for Rest, Ice, Compression, and Elevation. This acronym has been a cornerstone of initial injury treatment since 1978<\/p>\n\n\n\n

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A Short History of RICE<\/strong><\/p>\n\n\n\n

So, you think you might be injured. What next? Crack on with RICE, right? Maybe, or maybe not. For those unfamiliar, RICE stands for Rest, Ice, Compression, and Elevation. This acronym has been a cornerstone of initial injury treatment for decades, first introduced in 1978 by Dr. Gabe Malkin (1).<\/p>\n\n\n\n

RICE then evolved into PRICE (P for Protection), and 14 years later, POLICE emerged (Protection, Optimal Loading, Ice, Compression, Elevation). The introduction of Optimal Loading encouraged continued use of the injured limb to prevent deconditioning and promote a more active approach to treatment, rather than passive reliance (2)<\/p>\n\n\n\n

In 2014, Dr. Gabe Mirkin retracted RICE due to its simplicity and emerging scientific evidence on acute injury management. Fast forward five years, and the British Journal of Sports Medicine (BJSM) introduced a new acronym in 2019: PEACE and LOVE (3).<\/p>\n\n\n\n

Why the Changes?<\/strong><\/p>\n\n\n\n

We touched on the importance of active vs. passive recovery modalities. The new acronyms reflect this shift. Complete rest has been shown to be detrimental to recovery, potentially delaying it and slowing the return to running (4).<\/p>\n\n\n\n

Notably, ice and anti-inflammatories have been removed from acute management, challenging the status quo. We\u2019ll explore why in the next section.<\/p>\n\n\n\n

„All You Need is (PEACE) and LOVE“ – John Lennon, 1967<\/p>\n\n\n\n

PEACE should be used within the first few days.<\/strong><\/p>\n\n\n\n