PEACE & LOVE: The New Approach to Injury Recovery

By Maria Josefina Canepa Bustos

MSc Senior Musculoskeletal Physiotherapist · physiotherapist

AHPRA registered · PHY0002918524

Paediatric Musculoskeletal Sports Rehabilitation · Overuse Sport Injuries Rehabilitation · Dry needling · Therapeutic exercise

Maria Josefina Cánepa Bustos is a Senior Musculoskeletal Physiotherapist with a focus on sports and paediatric musculoskeletal rehabilitation, with eight years of clinical experience across private practice, sports clubs, and academic settings. Holds a Master of Science in Advanced Professional Practice in Paediatric Musculoskeletal Health, alongside postgraduate qualifications in therapeutic exercise and university teaching, with a focus on young athletes, injury prevention, and performance-based rehabilitation in sport settings.

Last reviewed: 5 June 2025

Have you ever twisted your ankle, pulled a muscle, or experienced any soft tissue injury? Chances are, you've been advised to follow the classic RICE method:

Rest

Ice

Compression

Elevation

But what if I told you that this traditional protocol, while commonly used, might actually be slowing down your recovery?

In fact, Dr. Gabe Mirkin, the doctor who coined the term "RICE" in 1978, publicly admitted in 2014 that he regretted his earlier advice. So, what's changed? Recent research has shown that inflammation, though uncomfortable, plays a crucial role in the body’s healing process. Suppressing it too soon with ice and anti-inflammatory medications can actually delay tissue repair.

Inflammation is a natural response to injury and signals the body to send specialized cells to the injury site. These cells release growth factor molecules that promote healing. Applying ice to the injury reduces blood flow, and anti-inflammatory drugs interfere with the body’s natural signaling to release these healing cells. Both approaches can hinder the body’s ability to properly repair damaged tissue.

This new understanding has led to the development of a new approach to injury recovery: PEACE & LOVE.

The PEACE Protocol: Healing Begins Now

PEACE replaces the RICE method and offers a more thoughtful, science-backed strategy for the acute phase of your injury. It focuses on the first 1-3 days when your body is in the early stages of recovery:

1. Protect: Rest and limit movement, but don’t completely immobilize the injured area. Support with a brace or tape if necessary (except in the case of fractures).

2. Elevate: Lift the injured limb above heart level to help fluid drain and reduce swelling.

3. Be cautious with anti-inflammatory drugs: Some research suggests NSAIDs may interfere with the body's natural healing process if used in the very early stages of an injury. If you're considering pain relief, it's worth discussing the timing and options with your pharmacist or GP.

4. Compression: Apply gentle compression with bandages or wraps to reduce swelling and provide support.

5. Educate: Learn about your injury, understand your recovery timeline, and get familiar with effective methods to support your recovery.

The LOVE Protocol: Rebuild, Recover, and Thrive

Once the acute phase is over, it’s time to show your body some LOVE. This phase focuses on rehabilitation, helping your body return to full function and strength:

1. Load: Start moving! Introduce light, gentle exercise to the injured area. It's okay if there’s some soreness, but keep it mild. Loading the area helps tissues rebuild stronger.

2. Optimism: Stay positive! Your mindset plays a key role in recovery, so maintain an optimistic outlook.

3. Vascularization: Boost blood flow with cardio exercises. Even light activities like walking can support the healing process by bringing oxygen and nutrients to the injury site.

4. Exercise: Engage in rehabilitation exercises to rebuild strength, flexibility, and stability in the injured area, reducing the risk of re-injury.

Why PEACE & LOVE Works

PEACE & LOVE aligns with the body's natural healing process. By allowing inflammation to do its job in the early stages and promoting gentle movement during recovery, it may support healing while lowering the risk of re-injury. This holistic approach nurtures not just the body, but the mind as well.

At Physio K, our services, including dry needling, soft tissue work, and the exercise plans we prescribe, align well with this approach. If you’re ready to take your recovery to the next level, book a session with us today, and let us guide you through the PEACE & LOVE process!

FAQs

Q: I’ve always used RICE. Should I stop? No need to abandon RICE entirely! It’s still useful, especially in the very initial moments following an injury. As you move through the recovery process, incorporating PEACE & LOVE can support your recovery.

Q: Can PEACE & LOVE be used for all injuries? PEACE & LOVE is primarily designed for soft tissue injuries such as those involving muscles, tendons, and ligaments. For more complex injuries, it’s best to consult with a healthcare professional.

Q: How do I stay optimistic when I just want to get back to normal? Focus on small wins and set achievable goals. Celebrate progress each day. Remember, recovery is a journey, not a race. Be patient with yourself.

Ready to recover with PEACE & LOVE? Book your session today and let us help you get back to your best self!