Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

by Scott H Hogan

soft-tissue injuries simply need PEACE and LOVE. I’m not kidding. The title of the article is “Soft-Tissue Injuries Simply Need PEACE and LOVE.”256 The acronym is a bit excessive. But it covers all the bases. And it’s grounded in good science: P for PROTECTION: Protect the injury during the first few days by avoiding movements that cause pain or stress the injured area. E for ELEVATION: Raise the injured limb (if applicable) higher than the level of your heart to minimize swelling and allow fluid to drain from the area. Follow this for the first day or two postinjury as needed. A for AVOID ANTI-INFLAMMATORIES: Avoid NSAIDs, ice, and other anti-inflammatories during the first few days postinjury. C for COMPRESSION: Use elastic bandages, tape, or wraps to reduce swelling so you can continue pain-free movements (but don’t become dependent on compression devices that provide stability to your joints—you need to keep those stabilizer muscles strong). E for EDUCATION: Understand the injury recovery process, let your body do its job, and avoid unnecessary medical interventions that may limit long-term healing outcomes. L for LOAD: Use pain as your guide for returning to activities. Pain (or lack thereof) will also tell you when it’s OK to start adding more resistance and intensity to your movements. O for OPTIMISM: Injuries take a toll psychologically. Expect it and know that it’s normal. Then, work on maintaining a positive, long-term mindset for getting back to full function. V...