Stop Icing Everything: Meet PEACE & LOVE, Your New Injury BFFs
Kelsie Mazur, DPT
If you’ve ever rolled your ankle during a game, missed a step on the stairs, or tweaked something at the gym, chances are someone told you to “do RICE.” Rest, Ice, Compression, Elevation was the old standard for treating injuries. But as science learns more about how our bodies heal, it turns out the old methods aren’t the whole story. Science is ever evolving! That’s where the newer, more complete approach comes in: PEACE & LOVE.
Why RICE is Outdated
RICE sounded simple and sensible back in the day, but let me break it down why this method of treating an acute injury like an ankle sprain or muscle strain is outdated and is the limiting factor to improving mobility and function.
Too much rest slows recovery. Protecting an injury early is smart, but staying completely still for too long makes tissues weaker.
Ice helps with pain, but not healing. It numbs discomfort, but it may also slow down the body’s natural repair process Anti-inflammatories can get in the way.
Some inflammation is actually helpful hint: it’s how your body signals that healing is underway.
It only focused on swelling, not the whole person. True recovery means regaining strength, confidence, and function.
Unfortunately, many medical providers you might see in urgent care, the emergency room, or even some orthopedic offices will still recommend RICE. The problem is that the advice doesn’t fully reflect what modern research tells us about healing. Swelling isn’t the enemy, and complete rest can actually slow recovery. That’s why most doctors of physical therapy will never tell you to RICE. We are experts in movement science, biomechanics, and injury rehabilitation, and we stay up to date on the latest research so our patients can heal safely, effectively, and confidently. That’s why experts shifted to PEACE & LOVE.
PEACE (Immediate Care) Right after an injury, think PEACE:
Protection: Limit movements that sharply increase pain, but gentle activity as tolerated is encouraged.
Elevation: Raise the injured area when resting to help with swelling.
Avoid Anti-inflammatories: Let your body’s natural healing process do its job.
Compression: Wraps or supports can help manage swelling.
Education: Learn about your injury and stay active in your own recovery.
LOVE (Ongoing Recovery) After the first few days, it’s time to add some LOVE:
Load: Gradually increase movement and activity to stimulate healing.
Optimism: Believe in your body’s ability to recover, mindset really matters.
Vascularization: Light cardio, like walking or cycling, gets blood flowing to injured tissues.
Exercise: Targeted exercises restore strength, mobility, and balance.
Example: Ankle Sprain
Let’s put this into practice. Imagine you sprain your ankle stepping off a curb. You come into Wattage Physical Therapy. Right away, we will protect the ankle by avoiding movements that sharply increase pain, but encourage gentle weight-bearing as tolerated. We will apply a gentle effleurage massage to encourage fluid movement and get all that swelling moving upwards toward the heart. We might suggest elevating the ankle when resting and use light compression to manage swelling (if you're on your feet all day at work… this depends). We skip the ice packs and anti-inflammatories, letting your body’s natural healing process do its job. As the ankle calms down, we continue to load it safely: short walks, gentle range-of-motion exercises, and activities that keep the joint moving without aggravating symptoms. Soon, targeted strengthening and balance exercises are added to help the ankle recover fully and reduce the risk of reinjury.
Why PEACE & LOVE Matters
This approach is about more than reducing swelling: it’s about helping you heal fully, physically and mentally. By following PEACE & LOVE, you can return to your favorite activities faster, avoid reinjury, and feel more confident in your body. Next time you sprain an ankle or strain a muscle, remember: instead of RICE, give it PEACE & LOVE. And if you’re unsure what’s best for your recovery, that’s what physical therapy is for, guiding you safely back to activity while supporting your body every step of the way!
Let’s chat. Book an assessment and let’s get you back to feeling good in your body.
No referrals, no waiting, just answers. Did you know that we offer free 1-on-1 injury screens? Wattage Physical Therapy will take an in depth look at your ergonomics, posture, muscle tone, muscle weaknesses, and movement patterns to create a plan for YOU. If this article intrigues you, you can directly email me, Kelsie at Kelsie@wattagept.com. I would be happy to help you start the process of living a life free from pain.