For decades, anyone who sprained an ankle or tweaked a muscle was told to follow the RICE method: Rest, Ice, Compression, and Elevation. While this approach provided a simple and memorable framework for acute injury management, recent research has shifted the spotlight to a more holistic and evidence-informed method: PEACE & LOVE.
Yes, it sounds like something out of a 1970s wellness retreat, but PEACE & LOVE is actually a modern acronym that outlines both immediate and subsequent care for soft tissue injuries. It goes beyond symptom relief, focusing on tissue healing, psychological health, and long-term recovery.
Why Move On from RICE?
The RICE method, first introduced in the 1970s, prioritized immediate pain relief and swelling reduction. However, studies now suggest that ice and prolonged rest may actually delay healing. The human body needs a certain amount of movement, blood flow, and load to stimulate tissue repair.
Enter PEACE & LOVE, a two-phase framework developed by expert clinicians to optimize recovery.
The PEACE Phase: What to Do Right After an Injury
P – Protect
Limit movement and avoid activities that aggravate the injury during the first few days. This prevents further damage.
E – Elevate
Raise the injured limb above heart level to help reduce swelling, especially in the early stages.
A – Avoid Anti-Inflammatories
This one is surprising! While NSAIDs like ibuprofen relieve pain, they can also impair tissue healing by reducing the body’s natural inflammatory response—an important step in recovery. See our blog on antinflammatories
C – Compress
Use bandages or wraps to manage swelling and provide support.
E – Educate
Empower patients with knowledge. Understand the injury, avoid unnecessary imaging (X-rays are rarely needed), and learn what to expect. Informed patients are less anxious and more engaged in their own healing.
The LOVE Phase: What Happens After the First Few Days
L – Load
Start gentle, progressive loading (weight-bearing and movement) as soon as pain allows. Movement stimulates tissue repair and helps regain function faster.
O – Optimism
Believe it or not, your mindset matters! Positive expectations and reducing fear around the injury can improve outcomes and reduce chronic pain risk.
V – Vascularisation
Do pain-free aerobic exercise like cycling or swimming to increase blood flow. This not only helps tissue healing but also maintains overall fitness.
E – Exercise
Rehabilitation exercises restore mobility, strength, and balance. A structured rehab plan prevents reinjury and promotes long-term recovery.
Why It Matters
The shift to PEACE & LOVE represents more than just an updated acronym. It reflects a modern, whole-person approach to injury management:
- It discourages over-medicalization and passive recovery.
- It promotes early movement and active participation in healing.
- It addresses both physical and psychological components of recovery.
Final Thoughts
Injuries are never fun—but recovery doesn’t have to be outdated. The PEACE & LOVE approach aligns with today’s best evidence in sports medicine and physiotherapy, encouraging you to be an active participant in your own healing journey.
So next time you—or your child, teammate, or client—gets hurt, skip the frozen peas and think PEACE & LOVE instead.
If you need further help recovering from an injury and getting back to the things you love, book an appointment with one our physios at Katherine Tait Physio.