What is PEACE and LOVE

PEACE for the first few days after injury:

• Protect avoid movements and loads that increase pain
• Elevate raise the injured area when possible
• Avoid anti inflammatory use early some medicines and aggressive icing can slow natural healing in the very early stage
• Compression use light external pressure to limit swelling
• Education understand your injury and avoid unhelpful treatments

LOVE after the early stage:

• Load return to normal movement in small steps as pain allows
• Optimism a positive mindset can improve outcomes
• Vascularisation add light cardio such as walking or cycling
• Exercise progress strength, mobility, and balance with guidance

Achilles tendonitis

Achilles tendonitis is pain and swelling in the tendon at the back of the ankle. In the first days use PEACE, then add LOVE with a graded return to load.

Early care — PEACE

• Protect the tendon from sprinting, jumping, and hill work
• Elevate the ankle when resting
• Avoid early anti inflammatory use unless advised by a clinician
• Use light compression to limit swelling around the tendon
• Learn your load limits and avoid sharp pain

Next steps — LOVE

• Load with short walks and slow calf raises within comfort
• Keep an optimistic plan with small wins each week
• Add light cardio such as cycling or pool walking
• Progress to eccentric calf work and balance drills with guidance

When to seek care

See a health professional if pain is severe, if you feel a snap, or if pushing off the ground is very hard.

Ankle sprain

An ankle sprain is a stretch or tear of the ligaments. Use PEACE first to calm swelling and pain, then LOVE to restore movement and strength.

Early care — PEACE

• Protect with rest from cutting and jumping
• Elevate the ankle above heart level when possible
• Avoid early anti inflammatory use unless advised by a clinician
• Compression with a wrap or brace to reduce swelling
• Education on safe steps, avoid painful movements

Next steps — LOVE

• Load by walking short distances on flat ground as pain allows
• Keep an optimistic outlook with a simple daily plan
• Vascular work such as bike or gentle pool work
• Exercise with ankle range of motion, band work, and balance drills

When to seek care

Seek urgent care if you cannot bear weight, if there is severe deformity, or if numbness is present.

Shin splints

Shin splints cause pain along the front or inside of the shin from training load, surface, or footwear. Use PEACE to settle symptoms and LOVE to build tolerance.

Early care — PEACE

• Protect by reducing running volume and impact
• Elevate after activity
• Avoid early anti inflammatory use unless advised by a clinician
• Compression sleeves can help control swelling
• Education on training errors, surface, and footwear

Next steps — LOVE

• Load with low impact cardio such as cycling then return to run walk
• Optimism with a simple progress chart
• Vascular work three to five times per week at easy effort
• Exercise for calf strength, ankle mobility, and hip control

When to seek care

If pain is sharp on one spot or worsens with each step, see a clinician to rule out a stress injury.

Blisters

Blisters form from friction and heat. Protect the skin and avoid popping where possible. Keep the area clean and padded until it heals.

Care tips

• Leave an unbroken blister intact and pad around it
• If the blister breaks, clean with saline, apply a sterile dressing, and change daily
• Review socks, fit, and hot spots in footwear

When to seek care

See a clinician if there are signs of infection such as spreading redness or fever.

Patellofemoral pain

Patellofemoral pain or runners knee presents around the kneecap with stairs, squatting, or running. Calm pain with PEACE then build control with LOVE.

Early care — PEACE

• Protect by easing off deep knee bends and downhill work
• Elevate after longer periods on your feet
• Avoid early anti inflammatory use unless advised by a clinician
• Compression knee sleeve may improve comfort
• Education on load management and technique

Next steps — LOVE

• Load with pain free ranges first, then progress depth over time
• Optimism with steady progress goals
• Vascular sessions such as bike or brisk walking
• Exercise for hip and quad strength, and tracking control

When to seek care

See a clinician if pain persists for more than two weeks or if the knee gives way or locks.

Important information

This page gives general information only and is not a substitute for medical advice. Always seek guidance from a qualified health professional for diagnosis and treatment. Stop any activity if pain increases or you feel unwell.