Why Not Just RICE?

Rest, ice, compression, and elevation isn't wrong, exactly — it's incomplete. Current evidence shows tissues need some load to heal well, and that ice and prolonged rest can slow the body's natural repair process if overused. PEACE & LOVE builds on RICE with a fuller, more active picture of recovery.

The First Few Days: P.E.A.C.E.

P PROTECT

Limit movements that increase pain for 1–3 days, without fully immobilizing the area.

E ELEVATE

Raise the injured area above heart level when you can.

A AVOID NSAIDS

Ask your provider first — they may slow the body's natural repair.

C COMPRESS

Light compression or bracing can help limit swelling in the area.

E EDUCATE

Understanding your injury builds confidence and avoids unnecessary treatment.

The Following Weeks: L.O.V.E.

L LOAD

Let your symptoms guide a gradual return to normal movement and activity.

O OPTIMISM

A positive, realistic outlook is linked with better recovery outcomes.

V VASCULARIZATION

Light cardio increases blood flow to the area and supports healing.

E EXERCISE

Restore strength, motion, and control to help prevent re-injury.

When to Have It Checked

  • You heard or felt a pop at the time of injury

  • You can't bear weight or use the area at all

  • There's significant swelling, bruising, or visible deformity

  • There's little improvement after a week or two of PEACE & LOVE

Bottom line: The first few weeks after an injury are about protecting the tissue while helping it adapt — not shutting it down completely. PEACE calms things down; LOVE builds you back up.