As a Doctor of Physiotherapy, one of the first things I tell my patients about injury recovery is this:
- Forget R.I.C.E. (Rest, Ice, Compression, Elevation)
- Remember PEACE & LOVE
We now know the body heals best when we work with it – not when we suppress its natural repair processes. If you’ve just rolled your ankle, tweaked your back, or strained a muscle, this is the exact approach I use on myself and my patients in the first 48 hours for injury recovery.
PEACE — The First 48 Hours of Injury Recovery
PEACE is about respecting the body’s acute healing response. Here’s how:
P — Protect
I avoid painful movements but don’t rest completely. I’ll reduce load temporarily, maybe modify training, but I keep moving within pain limits. Immobilisation is a last resort.
E — Elevate
When I’m resting, I elevate the injured area above heart level. This helps reduce fluid buildup and swelling. It’s simple, but it works.
A — Avoid Anti-Inflammatories & Ice
This one surprises people. I don’t reach for ice packs or anti-inflammatories for injury recovery. Inflammation is part of healing – it brings blood flow, nutrients, and repair cells. Ice can dull pain if I really need it, but I use it sparingly and never to “shut down swelling.”
C — Compress
A light compression wrap helps manage swelling and offers some support. I use it if it feels comfortable, but not so tight that it restricts movement.
E — Educate
I remind myself (and my patients): the body is intelligent. I don’t need to over-medicalise the process. No unnecessary scans, no fear-based thinking, no passive therapies. Just support the process.
LOVE — The Injury Recovery Mindset Starts on Day 1
While the “LOVE” phase is traditionally thought of as beginning after the acute phase, I always start applying these principles as soon as possible.
L — Load
During injury recovery, I reintroduce load gradually, as soon as pain allows. Mechanical loading is one of the most powerful ways to stimulate repair and prevent tissue deconditioning.
O — Optimism
Mindset matters. I stay optimistic and avoid catastrophising. Fear of pain slows recovery more than pain itself. The nervous system responds better when it feels safe and supported.
V — Vascularisation
I get the blood flowing. Low-impact cardio (even walking or swimming) supports healing and improves recovery time. Movement promotes circulation, and circulation promotes healing.
E — Exercise
I build back strength, mobility, and coordination through targeted rehab exercises. Every movement is an opportunity to rebuild capacity and restore trust in my body.
Why This Approach Works for Injury Recovery
PEACE & LOVE isn’t just a protocol, it’s about supporting the body’s wisdom, not fighting it.
In the clinic, I’ve seen this approach help everyone from weekend warriors to high-level athletes recover faster, with fewer complications – because we aren’t suppressing the signals, we’re working with them.
So next time you’re injured, skip the ice pack and lean into the PEACE & LOVE.
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