An injury is something that can unfortunately occur on our path to a healthy and vital life. For some people, this immediately raises many questions and concerns. Don't worry, in many cases you can work around it yourself or in consultation with your trainer! The method that I am going to explain to you is one that we use a lot in physiotherapy. This method is called the Peace and love method. I will briefly go through it with you so that you, as an athlete and trainer, have more tools to deal with an acute injury.
Peace
The letters of Peace are especially applicable to acute injuries. Consider spraining your ankle or after a serious fall. Of course, if there is a lot of pain and disability, it is advisable to see a medical professional. Peace stands for the following:
Protect: After an acute accident, ensure that you no longer put any strain on the region in question; this is often wise for 1 to 3 days.
Elevation (raising): Place the body part in question higher than the heart so that fluid drainage is optimal. In case of injury, swelling quickly occurs. It is important for recovery that the moisture that arises is quickly drained so that it causes as little hindrance as possible in further recovery.
Avoid: The use of anti-inflammatories such as ibuprofen, diclofenac and naproxen can delay recovery in the long term because they reduce the natural inflammatory responses. These reactions, such as swelling, heat and pain, are important in the initial phase of recovery because they contain substances necessary for healing. It is better to let the body do its work, because it knows best what is needed. By using anti-inflammatories, swelling is reduced and these recovery substances are also less present.
Compress: Applying tape or bandages can ensure that excessive swelling does not occur.
Education: Education is very important in the event of an injury. When you as an athlete know where you stand and what the expected course of a particular complaint is, this provides a lot of clarity. At Enforce we employ many skilled trainers and physiotherapists who can help you with this.
Love
The letters that belong to “love” are mainly for injuries after the acute phase. This is often after 5 days if you have not crossed the border in those 5 days. Here are the letters that describe love:
Load: Controlled and gradual loading of the tissue promotes recovery. Restarting daily activities is essential as soon as the tissue allows it. Passive techniques such as massage and passive stretching do not contribute to strengthening the tissue. Gradually building up movement strengthens the tissue step by step.
Optimism: The brain plays a crucial role in rehabilitation. Anxiety and depression can hinder recovery, possibly even more than the physical injury itself. Having confidence in recovery is essential. Good education and advice are of great importance.
Vascularisation (blood flow): Cardiovascular exercises have a positive influence on recovery. They improve general and local blood circulation, increase mobility, promote the return to activities and reduce the need for pain medication.
Exercise (training): Exercises demonstrably promote recovery by improving mobility, strength and balance. Pain during exercises leads to load build-up. A certain degree of tenderness during exercises is normal and even beneficial for recovery. A physiotherapist or trainer with the right knowledge can provide support in this.
An injury is something that can unfortunately sometimes arise, no matter how well we try to anticipate it. At Enforce we have a large network of therapists and trainers who support each other. If you suffer from an injury, you can count on expert guidance and support throughout your journey. Hopefully the words Peace and Love can support you in this.
I wish you a nice week.
David Wijsman
Enforce Master Trainer & Physiotherapist
david@enforce.nl
Schedule a free coaching session or take the online membership test
Does this sound good and are you also ready for a fitter & healthier life? Then schedule a free coaching session now Join me or one of the other master trainers! 100% risk-free, the first step has never been easier!
Are you still in doubt? Then take the no-obligation online membership test: 6 short questions (only 1 minute to complete) to discover whether Enforce suits you!
