Debunking Ice for Acute Injuries.
Enter PEACE & LOVE, a new and improved approach that focuses on working with the body’s natural healing process instead of against it.
The Problem with RICE:
The RICE method was introduced in 1978 by Dr. Gabe Mirkin and quickly became the standard for treating sprains, strains, and other soft tissue injuries. The logic behind it seemed sound—reduce swelling and pain to speed up recovery.
However, over time, studies started showing that suppressing inflammation too early can actually delay healing. Inflammation isn’t just some annoying side effect—it’s your body’s way of delivering the cells and nutrients needed to repair tissue.
By applying ice, you constrict blood vessels and slow down the natural immune response. And by using anti-inflammatory medications (NSAIDs) right away, you interfere with the body’s ability to clear damaged cells and rebuild tissue properly.
Dr. Mirkin Takes It back.
In 2015, Dr. Mirkin himself reversed his stance on RICE, acknowledging that ice and prolonged rest could actually prolong recovery. He stated that while ice can help with short-term pain relief, it also delays healing by reducing blood flow to the injured area. His updated advice? Let inflammation do its job and focus on movement-based recovery instead.
The PEACE & LOVE Approach:
So what should we be doing instead of RICE? The latest evidence supports the PEACE &LOVE method (BJSM article:Dubois & Esculier, 2020):
PEACE (For Immediate Care):
Protect: Limit movement for a couple of days to prevent further injury.
Elevate: Keep the injured area raised to help with swelling.
Avoid anti-inflammatories: Let the body’s natural healing process run its course.
Compression: Use bandages to support the area and control swelling.
Education: Understand that healing takes time and over-resting can actually slow recovery.
LOVE (For Ongoing Recovery)
Load: Start gently moving and using the injured area to encourage healing.
Optimism: A positive mindset actually helps with pain management and recovery speed Vascularisation: Get the blood pumping with low-impact movement to speed up healing.
Exercise: Rehab exercises help rebuild strength and mobility.
So, Is Ice Ever Useful?
Yes—but timing is key. Ice can be great for managing pain in the short term, like after a gamewhen you need quick relief. But when it comes to actually healing the injury, letting the body’s natural inflammation process do its thing is the better choice. Similarly, anti-inflammatory meds can be helpful later on in recovery for persistent swelling or pain, but using them too early can do more harm than good.
Final Thoughts:
The shift from RICE to PEACE & LOVE represents a deeper understanding of how the body heals. Instead of just masking pain and swelling, we now know that controlled movement and allowing natural inflammation lead to better long-term recovery. So next time you roll an ankle or tweak a muscle, skip the ice pack and focus on movement—you’ll likely bounce back faster and stronger.
