Soft Tissue Injury Guidelines
0–72 Hours: PEACE Phase 🕊
Goal: Protect the tissue, control symptoms, and set the stage for optimal healing.
|
Timeframe |
Action |
Details |
|
Immediately (0–6 hrs) |
Protect |
Stop or modify activity to prevent further damage. Use crutches, slings, or braces if needed — but only as long as necessary. |
|
|
Elevate |
Keep the injured area above heart level whenever possible. |
|
|
Compress |
Apply elastic bandage or compression sleeve; check circulation regularly. |
|
|
Avoid antiinflammatories |
Skip NSAIDs unless medically necessary — they can blunt the natural healing cascade. Use short, targeted icing only for pain relief (≤20 min, with skin protection). |
|
6–48 hrs |
Educate |
Learn the expected healing timeline, warning signs, and safe activity limits. Avoid unnecessary passive treatments. |
|
|
Gentle mobility |
If pain allows, start small, painfree movements to maintain joint health and circulation. |
|
48–72 hrs |
Transition readiness check |
Swelling and pain should be trending down. If so, prepare to introduce LOVE phase activities. If not, reassess for more serious injury. |
72 Hours Onward: LOVE Phase ❤️
Goal: Stimulate repair, restore function, and prevent reinjury.
|
Timeframe |
Action |
Details |
|
Day 3–7 |
Load |
Begin gradual, painfree loading — e.g., partial weightbearing, light resistance bands. Progress slowly. |
|
|
Optimism |
Maintain a positive mindset; recovery is faster when you expect improvement. |
|
|
Vascularization |
Add lowimpact cardio (cycling, swimming, brisk walking) to boost blood flow without aggravating injury. |
|
Week 2+ |
Exercise |
Progress to targeted strength, mobility, balance, and proprioception drills. Increase complexity and resistance as tolerated. |
|
Ongoing |
Monitor & adapt |
Track pain, swelling, and function. Adjust load and intensity based on response. Seek professional input if progress stalls or symptoms worsen. |