By Dr. Colleen Aubrey, PT, DPT
For years, the go-to advice for a new injury was to grab a bag of frozen peas and follow the R.I.C.E. method—Rest, Ice, Compress, and Elevate. The belief was that this would reduce inflammation, ease pain, and speed up recovery.
But new research, including findings as recent as 2025, suggests it’s time to rethink that approach.
Enter: PEACE & LOVE
The updated recommendation for managing soft tissue injuries is the PEACE & LOVE protocol. It emphasizes supporting your body’s natural healing process rather than trying to shut it down with ice or anti-inflammatories.
Let’s break the PEACE & LOVE protocol down with a real-world example:
Imagine you’re out for a walk and roll your ankle stepping off a curb. Assuming it’s a mild to moderate sprain and you’re generally healthy, here’s how PEACE & LOVE would guide your recovery.
PEACE (Immediate care)
P – Protect
Limit movement and reduce weight-bearing on the injured ankle for the first 1–3 days to prevent further damage.This can be done by using crutches or bracesE – Elevate
Raise your foot above heart level to help manage swelling and fluid movement.A – Avoid Anti-inflammatories
While it might seem counterintuitive, inflammation is a necessary part of healing in the initial stage. Suppressing it with NSAIDs or ice can actually delay recovery.C – Compress
Gentle compression (like an ACE wrap or a compression sock) can offer comfort, reduce swelling, and provide light support.E – Educate
Understanding what’s happening in your body is powerful. At Optimal Physical Therapy, we take the time to explain the healing process and set realistic expectations—because informed patients tend to recover better.
LOVE (Ongoing care)
L – Load
After the initial few days, gradually reintroduce movement and weight-bearing activities, as tolerated. This helps the tissue rebuild strength and flexibility.O – Optimism
Believe it or not, your mindset matters! A positive attitude has been linked to better recovery outcomes than fear or doubt.V – Vascularization
Get your blood flowing with light aerobic activity (like a stationary bike or pool). Good circulation supports tissue repair.E – Exercise
Tailored exercises help restore mobility, strength, and balance. The right movement, at the right time, accelerates healing.
In Summary
The body has an amazing ability to heal—when we let it. Instead of trying to fight inflammation and immobilize everything, the PEACE & LOVE approach encourages smart movement and a better understanding of the recovery process.
At Optimal Physical Therapy, we’re here to help you navigate this updated science-backed approach so you can get back on your feet—literally and figuratively—as quickly and safely as possible. Call or text 920-648-2400 to schedule an appointment today.
