Sprains, Strains &
Acute Injury Rehab
Rolled your ankle on Mt. Finlayson? Pulled a hamstring at the game? Don't just ice it and wait. We accelerate your healing with the modern P.E.A.C.E. & L.O.V.E. protocol.
Did You Just Get Hurt?
🔊 The Pop
You heard or felt a distinct "pop" or "snap" followed by immediate pain, causing you to stop your activity instantly.
🎈 The Balloon
Within an hour, the area (ankle, knee, wrist) puffed up like a balloon and feels hot and thumping.
🟣 The Bruise
Dark purple or blue bruising has started to appear, indicating a torn blood vessel deep in the tissue.
🚫 Weight Bearing
You can't put full weight on the limb without instability or sharp, shooting pain.
What Did I Break?
Knowing the difference determines the treatment.
1. Ligament Sprain
A sprain is a stretch or tear of a Ligament (the tough band connecting bone to bone). Common in ankles and knees. It affects stability.
2. Muscle Strain
A strain is a tear in the Muscle fibers or Tendon. Common in hamstrings, calves, and groins. It affects power and movement.
3. The Healing Glue
Your body patches tears with scar tissue. If you don't move it correctly during healing, the patch forms like a messy clump of glue, leading to chronic weakness.
Why R.I.C.E. is Outdated
For decades, we were told to Rest, Ice, Compress, and Elevate. But science has advanced. Ice actually stops the inflammation required to signal repair cells to the site.
We use the P.E.A.C.E. & L.O.V.E. protocol. Specifically, "Optimism" and "Vascularization" (cardio movement) accelerate healing faster than ice ever did.
Read About The New Protocol →The Difference is Clear
Our Acute Injury Toolkit
We manage the swelling without stopping the healing.
Acute Management
Specialized compression and elevation techniques (not ice!) to move old fluid out and bring new blood in.
Functional Taping
We tape the injury to support the ligament, allowing you to walk sooner without doing further damage.
Protective Guard Release
When you sprain an ankle, your calf tightens up to protect it. We release that protective tension so you can move.
The Timeline of Repair
Days 1-3
Protection & Elevation. We assess severity and ensure no fracture. Gentle non-painful motion begins.
Days 4-14
Load & Align. We perform manual therapy to align fibers and add load to strengthen the new tissue.
Weeks 3-6
Return to Sport. Dynamic stability, proprioception, and plyometrics to ensure it doesn't happen again.
Trusted by 800+ West Shore Residents
Kind Words from Our Patients
Recent 5-Star Reviews from your neighbors in Colwood & Langford.
Common Questions
Should I put ice on my sprain?
Ice is great for numbing pain, but it constricts blood vessels and delays the arrival of healing factors. We generally recommend compression and elevation over ice for faster healing.
How do I know if it's broken?
If you cannot bear weight for 4 steps immediately after injury, or if there is tenderness on specific bony points (Ottawa Ankle Rules), we refer you for an X-ray immediately.
When can I play sports again?
Once you have full range of motion, equal strength to the uninjured side, and can pass our hop tests without pain. Returning too early is the main cause of chronic instability.
Heal It Right The First Time
Serving Colwood, Langford, and the West Shore. Appointments often available same-week.
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