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  • Home
  • Happy Clients • Testimonials
  • About
    • Studio Tour
    • Staff
      • Tonya Tittle
      • Lana Messina
      • Catherine Boroughs
      • Shawn Shelton
    • FAQ
  • Services
    • In-Studio Services
    • Virtual Training
    • Nutrition Coaching
    • Choosing A Trainer
  • Blog
  • Contact
    • Stay Connected!
  • Free Resources
    • Questionnaires
    • Free Reports
    • Free Workouts
      • 2 Dynamic Warmup Routines
      • 5 Bikini Booty Moves
      • 5 Lower Back Moves
      • 5 Shoulder Exercises
      • 3 Ab & Core Moves
      • Energize Workout- Front & Back
      • Energize Workouts- Power Moves
      • Energize Workouts- Body Blast
      • Energize Workouts- Balanced Body
      • Corrective Shoulder & Better Posture Workout
      • 5 Ab Moves- All Directions
      • 8 Moves to a Strong Back & Core
      • Plank Into Great Abs
      • Quad & Hamstring Blast
      • Dumbbell Back & Bicep Workout
      • Gym Chest & Triceps Workout
      • Plyo Total Body Peppered with Sexy Muscle Workout
  • Shop
    • Energy Fitness Full Script Dispensary (also includes Metagenics & Pure Encapsulations)
    • Red Light Wraps
    • MLis (skin/body/supplements)
    • Metagenics
    • Pure Encapsulations
    • FasciaBlaster Recovery Tools
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  • New Acronym for Injuries PEACE & LOVE

Blog

29 Apr

New Acronym for Injuries PEACE & LOVE

  • By TonyaTittle
  • In Blog

Injuries happen, let’s face it so knowing how to best approach it ahead of time can make all the difference in your recovery. R.I.C.E has been replaced with “PEACE & LOVE” as the acronym for injury management. It was proposed in the British Journal of Sports Medicine in 2019 and focuses on a more holistic approach to soft tissue injury recovery, encompassing both acute and sub-acute/chronic phases. It promotes early movement and addresses the psychosocial factor as well.

Fact: R.I.C.E. (rest, ice, compression, elevation) principle was in use 1978 and was dedacted in 2015. 

PEACE: acute phase (usually the pain or onset of pain immediately up to a few weeks)

  • P – Protect

  • E – Elevate

  • A – Avoid anti-inflammatories

  • C – Compress

  • E – Educate

LOVE:  Sub-acute/Rehabilitation Phase:

  • L – Load

  • O – Optimism

  • V – Vascularization

  • E – Exercise

So what do these actually mean in terms of action or inaction items for you to be on the mend and proactive in your healing.
Protect: Limit movement or activities that exacerbate pain for the first few days to prevent further injury. 
Elevate: Elevate the injured limb above the heart to reduce swelling and improve blood flow. 
Avoid anti-inflammatories or using ice: Avoid anti-inflammatory medications and ice, as they can hinder the natural healing process. 
Compress: Use compression bandages or wraps to reduce swelling and provide support.
 
Educate: Gather from professionals information about your injury, the healing process, and the importance of following a rehabilitation plan. We’ve often been told at Energy Fitness we are often as good as Physical Therapists in our approach to injury management and a less expensive and more convenient option.
LOVE (Sub-acute/Rehabilitation Phase):
Load: Gradually increase weight-bearing on the injured area as tolerated, encouraging early movement.  Lower weight and higher reps like 15-30 for 2-3 sets a few days a week or body weight daily depending on affected area of injury.

Optimism: Address psychosocial factors and encourage a positive mindset, as negative emotions can affect recovery. Don’t be a crap magnet! If you think you won’t get better or it’s not worth trying you are only bringing that energy towards you. I think I can..I think I can…I will…I will…

Vascularization: Promote blood flow to the injured area through pain-free aerobic activities. What can you do? You may need to override your emotional brain and do something you may not typically enjoy in order to get the benefits you need. Negotiate with your feeling brain on the benefits of doing something you don’t like and it will get on board quicker.
Exercise: Incorporate exercises to restore range of motion, strength, and proprioception. Do you have the right equipment such as bands, cables, medicine balls, light or heavy dumbells, balance tools, trigger point balls or foam rollers you can use with your workouts, weight machines, stationary bike, sliders, stability balls, step or stair.

Why Choose Energy Fitness?

Energy Fitness offers personalized fitness solutions tailored to your lifestyle:

  • Onsite Personal Training: By appointment in the Greenville/Travelers Rest area.
  • Online Training & Nutrition Coaching: Train virtually via Zoom from anywhere.
  • Reiki Therapy – Energy Healing
  • Clinical Massage Therapy & Body Treatments

We specialize in helping busy professionals, parents, and active retirees (ages 40-70) achieve their fitness goals. Unlike big-box gyms, we provide customized 30-minute semi-private sessions designed to fit your schedule and accommodate injuries.

Explore Our Services
Visit our 2,000-square-foot facility in Travelers Rest, SC, where most clients train twice weekly, or join our online community for the same personalized care. Click here for video tour!

Our packages include:

  • Personal Training Sessions
  • Fitness Assessments: Includes Functional Movement Screening to evaluate your starting point and movement quality.
  • Nutrition Coaching: Customized plans, including supplement guidance if desired.

Start with a FREE onsite or virtual fitness consultation (valued at $87). During this session, we will discuss your goals and current challenges, perform a functional movement assessment to identify areas for improvement, and create a customized plan to help you reach your goals.

📲 Call or text us at 901-466-6242 to book your consultation or learn more.

Tonya Tittle, M.S. / Owner

American College of Sports Medicine-Exercise Physiologist
Licensed Massage Therapist
Titlest Performance Institute Level 1
Metagenics First Line Therapy Certified

898 N. Hwy 25 Bypass, Greenville, SC 29617 (Travelers Rest)

 

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