No more “RICE” ..just use “PEACE & LOVE”- How to manage an acute injury

The RICE (Rest, Ice, Compression, Elevation) acronym has been somewhat outdated in recent years as our understanding of injury management and recovery has evolved. While RICE was once a widely used approach for acute injury management, newer research and clinical practices have led to modifications in the recommended strategies.

One of the main criticisms of the RICE approach is the use of ice. While ice was traditionally believed to help reduce inflammation and swelling, more recent research suggests that applying ice immediately after an injury might actually hinder the body's natural healing processes. Inflammation is a part of the body's healing response, and some inflammation is necessary for tissue repair.

As a result of this evolving understanding, the concept of "PEACE & LOVE" has been proposed as an updated approach for acute injury management. This acronyms stand for:

P - Protect: Protect the injured area from further harm or stress. This might involve immobilising the injured body part, using crutches or supports, and avoiding activities that could worsen the injury. Protecting the injury helps prevent additional damage and allows the healing process to begin.

E - Elevate: Elevate the injured area to reduce swelling. For injuries involving the limbs, elevating the injured part above the level of the heart can help minimise swelling by allowing fluids to drain away from the area. This is especially important during the initial stages of an acute injury.

A - Avoid Anti-Inflammatories: Avoid using non-steroidal anti-inflammatory drugs (NSAIDs) during the early stages of acute injuries. While NSAIDs like ibuprofen can help manage pain and inflammation, they might interfere with the body's natural healing processes during the initial phases of injury. Consult a healthcare professional before using NSAIDs for acute injuries.

C - Compress: Apply compression to the injured area to control swelling. This can be done using an elastic bandage or wrap. Proper compression helps limit the accumulation of excess fluid and reduces swelling, which can aid in pain management and recovery.

E - Educate: Educate yourself about the injury, its expected recovery timeline, and any specific care instructions. Understand the signs of complications or worsening symptoms that might require medical attention. Knowledge about the injury and its management can empower you to make informed decisions and take appropriate actions.

L - Optimal Loading: Once initial inflammation and pain have subsided, gradually introduce optimal loading to the injured area. This involves controlled and progressive movement and exercises that challenge the injured tissues without causing further harm. Optimal loading promotes tissue healing, rebuilding strength, and restoring function.

O - Over-the-Counter Pain Relief: After the initial acute phase, consider using over-the-counter pain relief medications, if appropriate and under the guidance of a healthcare professional. These medications can help manage pain and discomfort as you transition to the recovery phase.

V - Visit a Healthcare Professional: If the injury is severe, doesn't improve, or worsens, it's important to seek professional medical advice. A healthcare professional, such as a doctor, or Myotherapist, can assess the injury, provide accurate diagnosis, and guide you through the appropriate treatment and rehabilitation process.

E - Exit Strategy: Develop an exit strategy for returning to normal activities and sports. This involves working with a Myotherapist to create a gradual and safe progression plan that minimises the risk of re-injury and allows a smooth return to your usual activities.

Remember that the "Peace and Love" acronym is a helpful guideline, but it's not a substitute for professional medical advice. If you experience an acute injury, consult your doctor and a Myotherapist for proper evaluation, diagnosis, and personalised treatment recommendations.