Injury Prevention
Introduction
After an extended break over the last few months, injury prevention is a major priority for all sports people in Ireland. If looking at Gaelic games for example, the majority of injuries are non-contact, involve the lower limb and are soft tissue injuries such as muscle strains and ligament sprains.
How can I minimise my risk of injury?
The GAA 15 is a tool designed for injury prevention specific to Gaelic games. It is a 15-minute warm up that can be completed before training and matches. It gradually increases heart rate, improves muscular strength and flexibility and prepares the body for the demands of the sport. It inc
Do you know how to take proper care of your soft tissue injuries?
RICE (Rest, Ice, Compression, Elevation) is a commonly used management strategy for soft tissue (muscle, ligament and tendon) injury. However, this is very passive management and does not encourage loading or movement of the affected injury site. This was updated to POLICE (Protection,Optimal Loading, Ice, Compression, Elevation). Through POLICE, we are encouraging a more pro-active recovery as we are replacing rest with optimal loading.
However, both RICE and POLICE are focused on the acute management of injury, they do not take into account the subacute and chronic stages of tissue healing. Two new acronyms were proposed in 2019 – PEACE and LOVE – which includes the acute to long term management of soft tissue injury.
1. PEACE
Immediately after a soft tissue injury, do no harm and let PEACE guide your approach
P-rotect
Restrict movement but minimise total rest – let pain guide your activity levels
E-levate
Elevate the injured limb higher than the heart
A-void
Avoid anti-inflammatory modalities. The inflammatory process is a natural part of healing and should be allowed to take place
C-ompress
Compress the affected injury site with bandage or taping
E-ducate
Education with regards to the injury, active recovery and recovery time frames are important for overall management and response
2. LOVE
After the first days have passed, soft tissues need LOVE
L-oad
Loading the injury site early, as symptoms allow is important for tissue healing and strength. Normal activities should resume as soon as pain allows
O-ptimism
The brain plays a significant role in rehabilitation. Realism is important but also optimism improves chances of optimal recovery
V-ascularisation
Pain free cardiovascular exercise e.g. swimming, cycling, walking increases blood flow to injured structures
E-xercise
Exercise is important for restoring mobility and strength in the affected area. It is also important for reducing the chances of re-injury
Contact us on 021 4633455 or click here book an appointment to discuss and implement your personal, relevant injury prevention strategies!
We hope you enjoyed today’s blog by Eileen Foyle, the newest member of our team here in Midleton.