From the Clinic:

This got a ton of attention on Instagram, so we figured we'd share here as well and see what you think. Let us know if you agree!

From Sheri at our Navy Yard Location:

If you’ve ever sustained a soft tissue injury (ankle sprain, muscle strain etc.), you’re probably familiar with the acronym RICE (rest, ice, compress, and elevation).

However, over the past few years, the recommendations for managing acute soft tissue injuries have changed, bringing us the new acronyms of PEACE & LOVE (Dubois and Esculier 2020)

Protection: avoid activities that further aggravate your injury for the time being
Elevation: elevate the injured limb above the heart if possible, to manage swelling
Avoid anti-inflammatories: this may be a surprising one, but we want to avoid taking anti-inflammatory medications or icing an acute injury because we want the inflammatory process to occur, as it facilitates healing
Compress: use wrapping or taping to further manage any swelling
Education: let nature play its role and avoid passive medical interventions

Load: let pain be your guide in your gradual return to loading the injured area
Optimism: know that things WILL get better and approach managing this injury with a positive mindset
Vascularization: cardio is anti-inflammatory in nature, so choose a pain free way to get your heart rate up. It doesn't have to be "cardio", the point is to just keep moving and working out
Exercise: stay as active as possible while managing your injury

So the next time you sustain a soft tissue injury, remember it’s all about ✌🏼& ♥️

-The Team at District Performance & Physio

Inner Hip Strengthening for DMV Athletes:

Here's another great IG post from Fatima with steps you can take today to strengthen your hips! Click the link below to check it out!

UPCOMING EVENTS

One of our core values is Build a Community. We love getting out into the health and fitness community to host workshops, provide free Q & A sessions, and other events to see as many of you as possible.

During the month of April you can find us at MADabolic, Invictus and Cap City Open at Petworth Fitness and more!

Most of these are free! Click here to sign up!

Want to schedule an appointment or get some help?

Contact us to learn more about how our services can support your journey.

The District Performance & Physio Team

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