Why the RICE protocol is out & PEACE + LOVE is in
For decades, the RICE protocol—Rest, Ice, Compression, Elevation—was the go-to recommendation for treating acute injuries like sprains, strains, and muscle tears. But what if I told you the man who coined RICE has since admitted he was wrong? That’s right—Dr. Gabe Mirkin, who introduced the RICE method in 1978, has since reversed his stance, citing that research no longer supports RICE as the most effective approach to injury recovery.
So, what’s changed? Let’s explore the shift toward the PEACE & LOVE protocol, which is rooted in modern research and focuses on promoting long-term healing rather than short-term symptom relief.
Why the Shift Away from RICE?
The RICE method emphasizes rest and ice to reduce inflammation and swelling. But recent studies suggest that inflammation is actually a critical part of the healing process, and slowing it down may hinder recovery. Moreover, while ice can numb pain and reduce swelling temporarily, it doesn’t contribute to long-term healing. In fact, excessive use of ice can delay recovery by restricting blood flow and impairing tissue regeneration.
Dr. Mirkin himself acknowledged this shift in 2015, stating, “Coaches have used my ‘RICE’ guideline for decades, but now it appears that both ice and complete rest may delay healing, instead of helping.”
Introducing PEACE & LOVE
In response to emerging evidence, experts developed the PEACE & LOVE protocol, which takes a more holistic and evidence-based approach to treating soft tissue injuries. It’s divided into two phases: PEACE for the immediate aftermath of injury and LOVE for the recovery and rehabilitation phase.
PEACE: What to Do Immediately After Injury
Protect: Avoid movements that could aggravate the injury for the first 1-3 days.
Elevate: Raise the injured limb above the heart to minimize swelling.
Avoid anti-inflammatories: These may slow tissue healing by disrupting the body’s natural inflammatory response.
Compress: Use compression to help limit swelling and improve circulation.
Educate: Learn about your injury and understand that passive treatments are often less effective than active approaches.
LOVE: Moving Toward Full Recovery
Load: Once pain allows, start to gradually load the injured tissue to restore strength and function. Controlled movements promote tissue healing.
Optimism: Maintain a positive mindset—psychological factors like fear and anxiety can slow down recovery.
Vascularization: Engage in pain-free cardiovascular activities to promote blood flow and overall healing.
Exercise: Keep moving and focus on exercises that help restore mobility, strength, and proprioception.
Why PEACE & LOVE is Better Aligned with Current Research
The key difference with PEACE & LOVE is that it acknowledges the importance of movement in recovery. While rest is essential in the early stages, prolonged immobilization can lead to stiffness, muscle atrophy, and delayed healing. Gentle, progressive loading of the injured area encourages tissue repair and helps prevent chronic issues down the road.
Research supports this approach: multiple studies have shown that exercise and early movement lead to faster and more complete recovery compared to passive treatments like rest or immobilization. For example, a 2019 review of treatment protocols for soft tissue injuries found that active rehabilitation significantly improved recovery times and long-term outcomes.
By embracing controlled movement and optimistic thinking, PEACE & LOVE helps speed up recovery while minimizing the risk of reinjury.
Takeaways
Whether you're an athlete or just someone who’s rolled an ankle, understanding the best practices for injury recovery can make all the difference in how quickly you bounce back. The PEACE & LOVE approach is more than a treatment protocol—it’s a mindset shift toward active recovery, focusing on long-term health rather than quick fixes.
If you find yourself dealing with an injury, skip the ice bath and remember: Protect, Elevate, Avoid, Compress, and Educate yourself first. Then, Load, stay Optimistic, focus on Vascularization, and Exercise your way back to full strength. Your body will thank you for it!
