PEACE: the first few days
- Protect. Avoid movements that increase pain for the first day or two.
- Elevate. Raise the injured limb above the heart when you can.
- Avoid anti-inflammatories. Inflammation is part of healing, and high-dose anti-inflammatory medicines may interfere with it. Check with a pharmacist or your GP about pain relief.
- Compress. Elastic wraps or taping can reduce swelling and ease movement.
- Educate. Your body knows how to heal. Avoid over-treating and unnecessary scans.
Notice that ice is no longer a main recommendation. It may numb pain, but there is no good evidence it speeds healing.
LOVE: from day two onwards
- Load. Return to normal activity as soon as pain allows. Gentle loading promotes repair.
- Optimism. Expect to recover. Fear and low mood are linked to slower recovery.
- Vascularisation. Gentle, pain-free cardio, such as walking or cycling, boosts blood flow to the injured area.
- Exercise. Restore movement, strength and balance with a progressive programme. This is where most people need guidance.
The common mistakes
- Resting for too long. Tissues lose strength and flexibility quickly.
- Going straight back to full sport once the pain fades, before strength has returned.
- Skipping balance and strength work after an ankle sprain, which is the main reason ankles keep going over.
Getting a proper assessment
Many strains and sprains are manageable at home. A professional assessment is worth it when you are unsure how bad the injury is, when it is not improving as expected, or when you want a safe plan for getting back to your sport. At Castle Therapies, a sports therapist will assess the injury, treat it and build your return plan.