How To Manage An Acute Injury

How to Manage an Acute Injury

The First 24–72 Hours: P.E.A.C.E.

Whether you’ve rolled your ankle, strained a muscle, or suffered a soft tissue injury, how you care for yourself in the first few days can have a significant impact on your recovery.

The PEACE and LOVE approach is an evidence-based guide for managing acute soft tissue injuries such as sprains, strains and muscle tears. It replaces the older RICE (Rest, Ice, Compression and Elevation) method by encouraging the body’s natural healing process and promoting a gradual return to movement.

P – Protection

During the first 24–72 hours, protect the injured area and avoid activities that increase your pain. A short period of relative rest (usually one to three days) helps minimise bleeding and reduces the risk of further injury.

Listen to your body. As your pain begins to settle, gradually reintroduce gentle movement and loading to support healing.

E – Elevation

When possible, elevate the injured area above the level of your heart. This can help reduce swelling by encouraging excess fluid to drain away from the injured tissues.

A – Avoid Anti-inflammatory Medication

Inflammation is a normal and important part of the body’s healing response. While it can be uncomfortable, it plays a vital role in repairing injured tissues.

Current evidence suggests that routinely using anti-inflammatory medications in the early stages of a soft tissue injury may interfere with this natural healing process. If you’re unsure about the most appropriate pain relief, speak with your healthcare practitioner.

What about ice?

Although ice may provide short-term pain relief for some people, current research has not shown that it improves long-term healing of soft tissue injuries. Rather than relying on ice alone, focus on protecting the injury and following an active recovery plan.

C – Compression

Applying a compression bandage or supportive wrap can help limit swelling and reduce bleeding within the injured tissues. The bandage should feel firm but comfortable—it should never be so tight that it causes numbness, tingling or changes in skin colour.

Compression has been shown to be particularly beneficial for injuries such as ankle sprains.

E – Education

Understanding your injury is one of the most important steps towards a successful recovery.

An osteopath can assess your injury, explain what has happened, and develop a personalised management plan to support your healing. You’ll also receive guidance on when to begin moving, how to safely progress your activity, and what to expect during your recovery.

Remember, healing takes time. By understanding your injury and following an active, evidence-based approach, you can give your body the best opportunity to recover and return to the activities you enjoy.