Peace and love injury management might sound like a gentle mantra, but it’s actually the name of a modern, evidence-based approach to treating common injuries.
If you’ve ever twisted your ankle, strained a muscle, or bumped your knee hard enough to wince, chances are someone told you to follow the RICE injury care method.
Rest. Ice. Compression. Elevation.
For years, that acronym was the go-to advice. As a former registered nurse, I recommended it, too. It made sense: reduce swelling, prevent further injury, and take it easy. But now, science has moved on, and so should we.
The updated guidelines, known as the PEACE and LOVE injury management, reflect what we’ve come to understand about how the body heals. Yes, as acronyms go, it sounds a bit cheesy, but behind the acronym is solid evidence and good sense. Obviously, though, the simpler the phrase, the easier it is to remember.
So, let’s explore what PEACE & LOVE means and how to apply it the next time you or your family face an injury – whether it’s a sprained ankle, a strained back, or something in between.
Forget RICE: There are new Injury Management Guidelines now.
RICE was introduced in the late 1970s, over 50 years ago, and it was well due for an update. Research has now shown that complete rest and excessive icing may actually delay healing. Your body needs some movement and blood flow to repair damaged tissue.
Icing can still have a place – but not as a default. It can help manage pain in the short term, but relying on it too much might limit the body’s natural inflammation process – which is essential in early healing.
What to Do Instead: PEACE and LOVE Injury Management
Let’s explain PEACE
In the first 1-3 days following an injury, follow PEACE.
P – Protect
Avoid activities that cause pain. Use support if needed, like a brace or crutches. And, the goal is to prevent further injury—not total bed rest.
E – Elevate
Yes, this one’s still here. Elevate the injured area above heart level to help reduce swelling.
A – Avoid Anti-inflammatories
Surprising? Maybe. However, medications like ibuprofen can interfere with the body’s natural healing. You can use pain relief sparingly and under guidance from your health practitioner.
C – Compress
Use compression to manage swelling and support the area.
E – Educate
Understand your injury and listen to your body. Avoid passive treatments unless necessary. Education empowers you to take an active role in your recovery.
Then comes LOVE
Once the acute stage passes – after the first few days – move into LOVE. This supports longer-term recovery.
L – Load
Gradually get moving. Introduce light activity to build strength and prevent deconditioning.
O – Optimism
Your mindset matters. Research shows that staying positive and confident improves outcomes and speeds recovery.
V – Vascularization
Add aerobic activity (like walking!) that gets blood pumping. It increases oxygen to the area and aids healing. Additionally, walking has many other health benefits too.
E – Exercise
Rehab exercises restore mobility, strength, and coordination. Tailor your movement to the injury and progress gradually.
Walking and Injuries: A Perfect Pair?
Let's apply: PEACE and LOVE Injury Management
If your injury involves a lower limb—like a sprained ankle—you may wonder: Can I still walk?
You’re not alone. It’s one of the most common questions that are searched on Google and asked of health professionals.
The answer? It depends. But you’ll find everything you need to know in our article Ankle Sprain Injury: Should you Walk or Rest? What you need to know.
This article explains when walking is beneficial and when it’s best to hold back. You’ll learn how to tell the difference and why, when done right, walking can help heal faster. Look at our guest post about an ankle injury – you will find you are not alone in how you feel.
Keep moving toward healing
It’s time to retire RICE and embrace a smarter, science-backed approach to recovery.
Whether you’re managing a rolled ankle, sore back, or muscle strain – the PEACE and LOVE injury management offers a flexible framework that encourages healing without overdoing it. And we have a beginner’s walking plan that could be just what you need to get back to exercising.
Be proactive. Listen to your body. Keep moving gently, and most of all – stay positive. Healing isn’t just about what you do – it’s about your mindset, too.
About the Author: Caroline Tarboton is a former registered nurse and the founder of Walking for Wellness. She shares evidence-based insights to help you stay active, recover well, and support your long-term health.
References
Dubois B & Esculier J-F (2019). Soft-tissue injuries simply need PEACE and LOVE. British Journal of Sports Medicine. DOI: https://doi.org/10.1136/bjsports-2019-101253
Bleakley CM, Glasgow P, MacAuley DC. (2004). Price needs updating, should we call the POLICE? British Journal of Sports Medicine.
Hertel J et al. (2013). Ankle sprain management update. Journal of Athletic Training.