For years, RICE – Rest, Ice, Compression, Elevation – was the gold standard for injury management. I followed it. I taught it. It made sense at the time: stop, cool, contain, elevate. But over time, it’s become clear that injuries – and the people who suffer them – are far too complex for a one-size-fits-all approach.
Don’t get me wrong, RICE had its merits. It was easy to remember, widely adopted, and often helpful for managing acute injuries, especially in the first few hours after trauma. But it also focused almost entirely on reducing inflammation and immobilising the area – which we now know can be counterproductive if overdone.
New moves
We’ve learned a lot since then. Inflammation isn’t just a nuisance – it’s a crucial part of the body’s natural healing response. And too much rest can delay recovery, causing weakness, stiffness, and loss of function.
That’s where more modern frameworks like PEACE & LOVE come in. These aren’t just catchy acronyms – they reflect a shift in how we understand and treat injuries.
PEACE (Protection, Elevation, Avoid anti-inflammatories, Compression, Education) guides the immediate phase after injury. The focus is on minimising harm while allowing the healing process to begin. For example, avoiding anti-inflammatories early on can help the body’s natural repair signals do their job, rather than muting them.
LOVE (Load, Optimism, Vascularisation, Exercise) kicks in after the acute stage and focuses on active recovery. This means introducing appropriate movement, rebuilding strength and mobility, and supporting mental wellbeing – because mindset plays a powerful role in how people recover.
In my clinic, I tailor rehab sessions to the person and the injury. Bone injuries need more protection early on but benefit from progressive loading to stimulate bone regrowth. Muscles and tendons respond best to early, controlled movement to avoid stiffness or deconditioning. Ligament rehab sits somewhere in between – a careful balance of rest and reloading to restore stability.
A personalised approach
Pain is a key guide. Some people need to ease in slowly; others can tolerate more activity earlier. That’s where education comes in – not just to manage symptoms, but to build understanding and confidence. People often ask about ice too and when to use it. It can help manage pain and swelling in the short term, but overuse can actually slow healing. Heat, on the other hand, is best saved for later stages, when it can ease stiffness and encourage blood flow.
So, if you’ve rolled an ankle or tweaked a hamstring, think PEACE & LOVE, not just RICE. Movement, not just rest. And always seek advice if you’re unsure as a tailored approach beats a generic one every time.
Jake’s quick tips for fixing strains and sprains
Days 1–3
Protect the area, elevate it, avoid anti-inflammatories, compress if needed and learn about your injury
Days 3 onwards
Begin gentle loading, stay positive (fear hinders healing), add aerobic movement (walking, cycling), progress to targeted rehab exercises
Remember
Some pain is okay – don’t fear movement. That’s how we heal.
Jake Mulley
Jake is a physiotherapist with Complete Physio in London. He’s worked with elite athletes at West Ham and Crystal Palace, rehabilitating injured players and supporting patient recovery and performance.
