When you’ve just had an injury – whether it’s a sprain, strain, or knock – knowing what to do next can make all the difference in your recovery. You might have heard of the old “RICE” method (Rest, Ice, Compression, Elevation), but the latest evidence shows that the PEACE and LOVE approach is better for promoting healing and reducing long-term issues.
Here’s what it means and how to use it.
Step 1: PEACE for the First Few Days After Injury
This phase focuses on protecting the injury and laying the groundwork for recovery.
P – Protect
- Limit movement or weight-bearing on the injured area for the first 1 – 3 days. This prevents further damage.
- Avoid activities that make the pain worse but don’t immobilise completely unless advised. Some movement is normally good, as pain allows.
E – Elevate
- Keep the injured area raised above heart level as much as possible to reduce swelling. For example, rest your leg on cushions if you’ve injured your ankle.
A – Avoid Anti-Inflammatories
- Avoid anti-inflammatory medications (like ibuprofen) and ice, as inflammation is a natural part of healing. Let your body do its job!
C – Compress
- Use an elastic bandage or wrap to apply gentle compression. This can help reduce swelling but ensure it’s not too tight and doesn’t cut off circulation.
E – Educate
- Seek advice from someone who knows what they’re talking about (generally not Dr Google!) who can guide your recovery. Trust your body’s ability to heal with the right care and find out what the right thing to do at the right time is, to promote and optimise healing.
Step 2: LOVE for Long-Term Recovery
Once the initial pain and swelling have eased, focus on rebuilding strength and mobility with these steps:
L – Load
- Gradually reintroduce movement and activity to the injured area. Controlled exercises help rebuild strength and tissue health.
- Seek expert advice so you can have a personalised plan designed to guide your progress safely and effectively. You need to get the balance right for optimum load for the best long term recovery.
O – Optimism
- A positive mindset plays a crucial role in recovery. Believe in your body’s ability to heal, and trust the process.
- Stress and worry can slow healing and worsen pain sensations, so focus on what you can do rather than what you can’t.
V – Vascularisation
- Get your blood pumping with low-impact cardio exercises that don’t strain the injured area (e.g., cycling or swimming). This improves circulation and speeds up healing.
E – Exercise
- Restore strength, flexibility, and balance with specific exercises tailored to your injury and also what you want to get back to.
- Stick with your rehabilitation plan to prevent re-injury and build long-term resilience. Don’t think that just becuase pain and swelling has gone, your injury is better. It’s really important to make sure you work on getting strength, flexibility and balance back too, to help prevent re-injury or longer term problems.
Why is PEACE and LOVE Better?
The PEACE and LOVE approach moves away from “quick fixes” like over-icing or unnecessary rest and focuses on active recovery and supporting your body’s natural healing process. This approach reduces long-term complications and helps you get back to your normal activities faster.
When to Seek Help
If you’re unsure how serious your injury is or how to manage it, we’re here to help. Our expert team at goPhysio can assess your injury, provide hands-on treatment, and guide you through every stage of recovery.
Take Home Message
Acute injuries don’t have to slow you down for long. With the right steps, you can help your body heal quickly and safely. Remember to follow PEACE and LOVE, and if you need support, contact us at goPhysio for professional advice and care.
Need help with an injury? Book an appointment with our team today!
