What to Do After a Sports Injury

1. Stop and Assess the Injury

Your body’s pain response exists for a reason. If you experience sharp pain, swelling, bruising, or instability, stop your activity immediately and assess:

• Can you put weight on the injured area without pain or instability?
• Is there visible swelling, bruising, or deformity?
• Do you have limited movement or extreme tenderness?

For ankle and knee injuries, the Ottawa Ankle and Knee Rules provide a reliable method to determine whether imaging is needed to rule out a fracture.

Seek urgent medical attention if you experience:

• Severe pain or an inability to bear weight.
• An obvious deformity.
• Numbness, tingling, or signs of circulation issues.

2. Follow the PEACE & LOVE Protocol

The outdated RICE/PRICE method has been replaced with a modern, research-backed approach that focuses on optimal tissue healing.

PEACE (First 48 Hours - Acute Phase)

• P – Protect: Avoid aggravating movements but continue gentle, pain-free motion.
• E – Elevate: Raise the injured area above heart level to help manage swelling.
• A – Avoid Anti-Inflammatories & Ice: While ice may provide short-term pain relief, inflammation is part of the natural healing process.
• C – Compression: Use a compression wrap to help control swelling and provide support.
• E – Educate: Seek guidance from a physical therapist first to understand your injury and healing process.

Why this matters: Movement and proper loading (rather than excessive rest) lead to faster healing and stronger tissue recovery.

LOVE (After 48 Hours - Recovery Phase)

• L – Load: Introduce progressive, pain-free movement to stimulate tissue healing.
• O – Optimism: A positive mindset improves recovery outcomes and long-term function.
• V – Vascularization: Incorporate low-impact activities (like cycling or walking) to promote circulation.
• E – Exercise: A structured rehab plan helps restore strength, flexibility, and coordination.

Why this matters: Active rehabilitation is the key to preventing future injuries, regaining strength, and restoring confidence in movement.

3. Avoid Aggravating Factors

Certain actions can worsen your injury and delay healing. Follow these general guidelines:

• Avoid deep tissue massage or aggressive stretching in the early phase—this can aggravate damaged tissue.
• Gentle effleurage and compression can help manage swelling.
• Avoid excessive rest. Too much immobilization leads to stiffness, weakness, and prolonged recovery.
• Gradual movement is encouraged to promote circulation and healing.
• Reduce alcohol intake. It can slow the healing process and impair tissue repair.
• Focus on proper nutrition with adequate protein, hydration, and anti-inflammatory foods to support recovery.

4. Choose PT First for Faster Recovery

The Choose PT First initiative encourages seeking a physical therapist before other interventions, such as unnecessary imaging, medications, or delayed referrals.

Why Choose Physical Therapy First?

• Early intervention prevents complications and speeds up healing.
• Movement-based rehab restores function faster than rest alone.
• PT can assess whether further medical imaging is necessary.
• No referral is needed in New York! You can start physical therapy immediately without waiting for a doctor’s prescription.

At AR Physical Therapy, we offer comprehensive sports injury assessments to guide you in the right direction and ensure you heal properly without unnecessary delays.

Call us today at (315) 932-5210 or email us at contact@ar-physicaltherapy.com to schedule a consultation.

5. Start Rehab and Progressive Loading

Once the acute phase has passed, structured rehabilitation is crucial for restoring strength, mobility, and function. Your recovery plan should include:

• Pain-free movement to maintain joint mobility.
• Strength training to rebuild stability and prevent future injuries.
• Balance and proprioception exercises for improved coordination.
• Gradual return-to-sport drills to ensure full readiness.

Skipping or rushing rehabilitation can lead to compensation patterns, increased injury risk, and reduced performance.

Working with a physical therapist ensures that you regain full function, restore confidence in movement, and prevent re-injury.

6. Return to Sport & Activity with State-of-the-Art Testing

At AR Physical Therapy, we use cutting-edge technology to assess return-to-sport readiness and movement quality for all individuals—not just athletes. Whether you're recovering from a sports injury or an orthopedic condition, we ensure a safe, data-driven return to activity.

We utilize the latest technology, including:

• Kinvent Force Plates – Measure balance, power, and symmetry.
• Kinvent Handheld Dynamometers – Provide precise strength testing.
• DorsaVi 3D Analysis – Tracks movement patterns for optimal biomechanics.
• Keiser Strength Equipment – Ensures safe, effective strength training for any population.
• Light Trainers (Blaze Pods/FitLights equivalent) – Improve coordination, reaction time, and confidence in movement—all while making rehab fun!

Track your progress over time! With the My Kinvent app, you can access all your test results in real-time. No more guessing if you’re improving—your progress is in your hands.

Why this matters: Objective data helps us create personalized rehab plans that optimize performance, reduce injury risk, and ensure safe movement for everyone—from athletes to older adults.

Final Thoughts: Recover Right & Stay Strong

Recovering from an injury isn’t just about waiting for the pain to go away—it’s about actively rehabilitating to ensure you return stronger, more resilient, and pain-free.

At AR Physical Therapy, we work with athletes, active professionals, and older individuals alike to create customized rehab programs that help you move confidently and prevent future injuries.

Call AR Physical Therapy today at (315) 932-5210 or email us at contact@ar-physicaltherapy.com to set up your consultation. Let’s get you back in the game—or simply back to life—pain-free!

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