Strategy 1: First Aid

When should I use first aid?

‘First aid’ includes using strategies to help the tissues to repair (heal) after an injury. This can help reduce pain. To manage a soft tissue (e.g., muscles, tendons, ligaments), a good approach would be using the PEACE and LOVE strategies.

PEACE: immediately after injury

P: Protect

Reduce movement for 1-3 days after injury. This reduces the risk of further injury to the tissues.

E: Elevate

Elevate the limb higher than the heart to help manage swelling.

A: Avoid anti-inflammatory treatments  

Inflammation helps the body repair damaged tissues. Trying to reduce inflammation by using anti-inflammatory medications and ice could potentially impact tissue healing. Try to limit your use of these treatments.

C: Compress

Using bandages can help manage swelling. But make sure any bandages aren’t too tight or cutting off your blood flow.

E: Educate (yourself about pain)

The body is very good at healing itself. Avoid any unnecessary treatments and medical investigations. Most injuries get better without any treatment.

LOVE: After a few days

L: Load

It’s important that you don’t rest for too long after an injury. After the first few days of rest, gradually increase how much you move and use the injured body part. This helps the injured tissues repair and become strong again so they can handle everyday activities.

O: Optimism

Psychological factors (mood, thoughts, expectations of recovery) can affect recovery and pain. Feeling optimistic about outcomes can lead to better recovery. You can boost your optimism by understanding your injury and pain, knowing and focusing on what you can safely do, and by setting small achievable recovery goals.

V: Vascularisation

Vascularisation refers to increasing blood flow, which is important for repairing tissues. Blood helps bring oxygen and nutrients that repair tissues. Doing cardiovascular (aerobic) activity is important for healing and returning to usual activities, but make sure you increase this gradually as with loading the injured tissue.

E: Exercise

Exercises can help restore strength, mobility and balance after an injury. This should also be done in gradual way.