Why RICE is no longer enough
For years RICE — Rest, Ice, Compression, Elevation — was the go to for injury care. Modern research now shows recovery quality matters more than swelling control alone.
- Ice offers comfort but repeated long use can slow repair.
- Too much rest leads to stiffness and weakness.
- Painkillers may dull natural healing signals when used without medical guidance.
Meet PEACE and LOVE — the modern recovery method
This approach combines protection, education, and early movement to support faster, safer healing.
PEACE for the first few days
- P – Protect: avoid activities that worsen pain
- E – Elevate: raise the limb for comfort
- A – Avoid anti-inflammatories: unless your doctor advises
- C – Compression: use a proper bandage for swelling
- E – Educate: understand what helps and what slows healing
LOVE for ongoing recovery
- L – Load: reintroduce movement gradually
- O – Optimism: confidence aids recovery
- V – Vascularisation: gentle walking or cycling as tolerated
- E – Exercise: restore range, strength, and balance
Who benefits most
- Sprains, strains, and ligament injuries
- Sports-related soft tissue injuries
- Rehabilitation following minor trauma
Quick tips if you are injured
- Begin gentle motion early under guidance
- Avoid prolonged ice and rest
- Consult an orthopaedic specialist early
- Start structured physiotherapy once cleared
What the latest medical literature says
Modern evidence supports a move away from prolonged rest and heavy icing toward early, protected loading and guided exercise. The PEACE and LOVE framework encourages protection and elevation in the acute phase, then gradual loading, optimism, vascular activity, and exercise for recovery. Contemporary guidelines highlight that ice provides short-term comfort but does not enhance tissue healing, while functional treatment and early mobilisation produce better outcomes than immobilisation. In short, move early, load wisely, and tailor the plan to your injury.
- Early guided loading improves function and shortens recovery time.
- Extended icing offers comfort but no added healing benefit.
- Education, optimism, and regular activity improve long-term results.
- Functional bracing is superior to full immobilisation for most ankle sprains.
- Personalised plans reduce chronic stiffness and re-injury risk.
References
- Dubois B, Esculier J-F. Soft-tissue injuries simply need PEACE and LOVE. Br J Sports Med. 2020;54(2):72–73. PMC8488841
- Martin RL, et al. Ankle stability and movement coordination impairments: lateral ankle ligament sprains—revision 2021. J Orthop Sports Phys Ther. 2021. PubMed
- Gaddi D, et al. Acute ankle sprain management: an umbrella review of systematic reviews. Front Med. 2022;9:868474. Full text
- Racinais S, et al. Cryotherapy for treating soft tissue injuries in sport medicine: a critical review. Sports Med. 2024. PubMed
- Eiff MP, et al. Early mobilisation vs immobilisation after first-time lateral ankle sprain: randomised trial. Am J Sports Med. 1994;22(1):83–88. PubMed
Trust OrthoCure for evidence based injury management.
