By Riley St Hilaire, PT, DPT
For decades, the standard advice for soft tissue injuries, such as sprains, strains, or tendon issues, has been RICE: Rest, Ice, Compression, Elevation. First introduced in 1978, this approach became the default method for athletes and weekend warriors alike. Research now shows that RICE, especially prolonged rest and ice, may actually slow healing rather than speed it up.
At Granite State Physical Therapy, we follow a modern framework called PEACE and LOVE, which prioritizes proper tissue repair and long-term recovery.
What PEACE and LOVE Means for Your Injury
PEACE for the First Days
Protection: Avoid movements or activities that sharply increase pain while minimizing complete rest. Gentle movement is better for healing than total inactivity.
Elevation: Raise the injured area above the heart when possible to help control swelling.
Avoid Anti-Inflammatories: This includes ice. While ice may reduce pain, it can delay healing by limiting blood flow and suppressing the body’s natural inflammatory response, which is essential for tissue repair.
Compression: Use compression to control swelling while ensuring it does not restrict joint movement.
Education: Seek guidance from a physical therapist. They can help you safely move, stretch, and use therapies such as manual therapy, laser, or electrical stimulation.
LOVE for the Days and Weeks After
Load: Gradually reintroduce activity without increasing pain. Resuming daily activities as tolerated encourages tissue remodeling and builds strength in muscles, tendons, and ligaments.
Optimism: A positive mindset can influence healing. Be realistic but stay confident in your recovery.
Vascularization: Choose gentle activities that improve blood flow while keeping pain minimal.
Exercise: Focus on restoring mobility, strength, and proprioception. Pain can guide your progress. Consult your physical therapist to safely increase difficulty.
Practical Tips for Recovery
Patients often come to physical therapy with questions about what they should or should not do after an injury. Here are some common concerns and guidance from our team:
Q: I’m experiencing pain. What should I do?
Many patients worry that any discomfort means they’re making the injury worse. A good rule of thumb is to avoid sharp pain. Dull aching during activity is generally okay, but don’t push to the point where you’re completely sidelined the next day. If sharp pain occurs, pause the activity. If it continues, stop and let your physical therapist evaluate the movement. If it was a brief, one-time sharp sensation, you may resume while carefully monitoring for any recurring issues.
Q: Should I use heat or ice?
This is one of the most common questions we hear. In the first few days after injury, ice can provide temporary pain relief but may slow tissue healing if overused. Limiting ice allows your body’s natural inflammatory process to begin repairing the injury. For chronic or lingering injuries, moist heat can help increase blood flow, relax muscles, and reduce joint stiffness.
Q:Are there certain injuries or situations where traditional RICE might still be useful?
Components of RICE are still incorporated into PEACE and LOVE, so yes there are benefits, but these benefits can be maximized if we use the rest of the components as well. Talk with your provider to determine if all or some of the components are right for you and when to incorporate each aspect to ensure you are getting the best start in your recovery.
Key Takeaways
Recovering from a soft tissue injury doesn’t have to rely on outdated methods. By following the PEACE and LOVE approach, you can promote proper healing, reduce the risk of reinjury, and safely return to activity. Here are the main points to keep in mind:
- Immediately after a soft tissue injury, do no harm and let PEACE guide your approach.
- After the first days have passed, soft tissues need LOVE.
- Modern injury care focuses on controlled movement, gradual loading, and education, not just icing and resting.
At Granite State Physical Therapy, we use the PEACE and LOVE approach to help athletes and active individuals recover safely, return stronger, and reduce the risk of future injuries. If you’re dealing with an injury or want to strengthen your muscles, tendons, and ligaments to prevent future problems, contact us today. Our team can create a personalized plan to repair, restore, and improve your performance so you can get back to your activities safely and stronger than ever.
