Why RICE is out but PEACE and LOVE are in

If you’ve ever sprained an ankle or pulled a muscle, chances are that you were told to use RICE: Rest, Ice, Compression and Elevation.

While this method was long considered the gold standard for treating acute injuries, recent research has evolved our understanding of healing – and so has our approach.

Enter PEACE and LOVE: a more complete and evidence-informed method for supporting recovery after injury.

This modern framework looks beyond short-term relief and focuses on long-term tissue healing, mental wellbeing and safe return to activity.

So, what does it mean?

PEACE (for the first few days)

• Protect: reduce movement, rather than bed rest, for a short period to prevent further damage
• Elevate: keep the injured area raised above heart level to manage swelling
• Avoid anti-inflammatories: they may interfere with the natural healing processes (inflammation is necessary initially to help the tissue)
• Compress: use bandages or wraps to support the area and manage swelling
• Educate: get informed about your injury. Understanding your body helps you make better choices moving forward.

Unlike RICE, PEACE doesn’t over-emphasise rest and ice, which can actually delay recovery if overused. Instead, it encourages guided activity and active involvement in healing.

LOVE (for the followingdays/weeks)

• Load: gradually start moving and adding resistance to promote tissue repair. Giving stimulus helps tosignal adaptations
• Optimism: a positive mindset can boost outcomes
• Vascularisation: light aerobic activity helps blood flow and supports healing
• Exercise: rehab-specific exercises are essential to restore strength, mobility and function.

This new approach shifts the focus from passively waiting to get better to actively working with your body. It’s not just about reducing pain and bed rest. It’s about promoting resilience and full recovery.

For everyday people, this means you can still walk, move gently and engage in light activity shortly after an injury (unless advised otherwise). Don’t be afraid to use your body. It’s built to heal, especially when supported with care, movement and a bit of LOVE.

 Caitlyn Huth is an exercise physiologist at Full Circle Wellness. Call 5456 1599 or visit fullcirclewellness.com.au