RICE Vs PEACE & LOVE Which is Best?

Why the traditional RICE method is evolving — and what you should do instead.

When you sprain an ankle or pull a muscle, chances are someone’s told you to follow RICE: Rest, Ice, Compression, and Elevation. For years, this was the gold standard in acute injury management.But times have changed.Sports therapists and clinicians now favour a more holistic and evidence-informed approach — one that considers the full healing process, not just the immediate aftermath. Enter PEACE & LOVE.In this post, we’ll break down what both acronyms mean, how they differ, and which one you should follow.

What is RICE?

RICE stands for:- Rest – Avoid activity to prevent further damage- Ice – Apply cold to reduce pain and swelling- Compression – Use bandages to limit swelling- Elevation – Raise the injured area above heart levelOriginally introduced in 1978, RICE was simple and intuitive. But research has since shown that prolonged rest and excessive icing may actually slow recovery, particularly by reducing blood flow and delaying tissue repair.

What is PEACE & LOVE?

This newer framework provides guidance for both the acute and longer-term phases of injury recovery.

P.E.A.C.E (Initial phase – first 1–3 days):

- Protect – Avoid activities that increase pain or stress to the area- Elevate – Raise the limb to reduce swelling- Avoid anti-inflammatories – NSAIDs may disrupt natural healing- Compress – Support the joint with taping or bandaging- Educate – Empower the patient to understand and manage their recovery

L.O.V.E (Sub-acute phase – days to weeks):

- Load – Gradually reintroduce movement and resistance- Optimism – Positive mindset supports better outcomes- Vascularisation – Start pain-free aerobic activity to promote blood flow- Exercise – Restore strength, flexibility, and coordination

Why PEACE & LOVE is Better

1. It encourages active recovery.  Total rest can lead to stiffness, weakness, and delayed healing. PEACE & LOVE introduces progressive loading at the right time.2. It treats you like a whole person.  Your mindset, education, and cardiovascular health are just as important as ice and tape.3. It’s backed by recent research.  Studies suggest early movement and functional rehab lead to better long-term outcomes in most soft tissue injuries.

So… Should You Ditch RICE Completely?

Not entirely. There’s still value in using ice and elevation for short-term pain relief in the first 24–48 hours. But the focus should quickly shift to controlled loading and movement — that’s where PEACE & LOVE shines.

Final Thoughts from Theraclinic Ltd

At Theraclinic Ltd, we use the PEACE & LOVE principles to guide our treatment and recovery plans. Every injury — and every person — is different, so your rehab plan should be tailored, active, and empowering.Injured and not sure what to do?Book an assessment with one of our sports therapists today and let’s get you moving again — the smart way.