What to Do After an Acute Injury

An acute injury—such as a sprained ankle, pulled muscle, or a fall-related bruise—can be painful and unsettling. Knowing how to respond in the first hours and days can significantly affect your recovery speed and long‑term function. Below is a step‑by‑step guide, based on current physiotherapy best practices, to help you navigate the critical early phase after an acute injury.

1. Understand What an Acute Injury Is

An acute injury occurs suddenly, often during sport, work, or daily activities. Common examples include:

• Sprains and strains (ligament or muscle/tendon tears)

• Contusions (bruises)

• Dislocations

• Fractures (breaks in bone)

Recognizing the signs—pain, swelling, bruising, reduced range of motion—helps you take prompt action.

2. First 1–3 Days: PEACE Principles

Modern physiotherapy recommends moving beyond the traditional “RICE” (Rest, Ice, Compression, Elevation) acronym to the PEACE protocol. In the first 1–3 days post‑injury, focus on:

1. Protection

2. Use braces, slings, or taping to limit movement that could worsen tissue damage.

3. Elevation

4. Keep the injured area raised above heart level when possible to reduce swelling.

5. Avoid Anti‑inflammatories (and Ice)

6. Contrary to past advice, avoid excessive use of NSAIDs (like ibuprofen) and ice, as they may interfere with the body’s natural healing processes.

7. Compression

8. Apply a light elastic bandage to control swelling while still allowing some movement.

9. Education

10. Learn about your injury, expected healing timeline, and safe movement strategies to stay engaged in recovery.

Why limit NSAIDs and ice?

Recent research suggests that early inflammation is crucial for tissue repair. Suppressing it too aggressively can delay healing. Gentle cold packs (10–15 minutes) can still help manage pain, but don’t over‑ice.

3. Days 3–14: LOVE Principles

After the initial phase, gradually transition to active rehabilitation using the LOVE framework:

1. Load

2. Introduce pain‑free, progressive loading exercises (e.g., gentle calf raises for an ankle sprain). This stimulates tissue remodeling and strength.

3. Optimism

4. A positive mindset and belief in recovery accelerate progress. Set small, attainable goals (like walking without a limp).

5. Vascularization

6. Promote blood flow with low‑impact activities (e.g., stationary cycling, brisk walking) once pain allows.

7. Exercise

8. Develop a tailored exercise program—strength, flexibility, balance—to restore function and prevent re‑injury.

Tip: Track pain on a 0–10 scale. Aim to keep it under a 3 during and after exercises. If pain spikes, reduce intensity or volume.

4. When to Seek Professional Help

While self‑management is effective for many mild injuries, consult a physiotherapist if you experience:

• Intense pain at rest or with minimal movement

• Inability to bear weight on the limb

• Visible deformity (suggesting fracture or dislocation)

• Numbness or tingling, indicating possible nerve involvement

• Persistent swelling or stiffness beyond two weeks

A trained physiotherapist can perform a thorough assessment, rule out serious pathology, and design a specific rehab plan to get you back to your best.

5. Preventing Future Injuries

Once you’ve healed, incorporate these strategies:

• Strength training for muscles around vulnerable joints

• Flexibility and mobility work (e.g., dynamic stretching, foam rolling)

• Proprioception and balance drills (e.g., single‑leg stands, wobble board exercises)

• Gradual return to activity, increasing load and intensity by no more than 10% per week

Consistency in these practices not only reduces your risk of re‑injury but also enhances athletic performance and daily function.

6. Conclusion & Next Steps

An acute injury doesn’t have to sideline you for long. By following the PEACE & LOVE approach and knowing when to seek professional guidance, you set the stage for optimal healing and a strong comeback.

If you’re in pain now or want a personalized rehabilitation plan, our experienced physiotherapists are here to help. Book an assessment today and take the first step toward a faster, safer recovery!