02/02/2026
Early Injury Management โ PEACE & LOVE โค๏ธโ๐ฉน
You might have heard of RICE or RICER for early injuries โ and they can still help with pain and swelling.
But the more modern, evidence-based approach is PEACE & LOVE, guiding both early care and recovery.
PEACE (early phase):
๐ก Protect โ reduce aggravating load early, but avoid complete rest
โฌ๏ธ Elevate โ helpful early if swelling is present
๐ Avoid anti-inflammatory overload โ meds arenโt always needed; if pain is severe or affecting sleep, speak with your GP or pharmacist
๐ฉน Compress โ bandage or sock to help manage swelling
๐ Educate โ injuries heal with the right guidance, not fear
LOVE (recovery phase):
๐๏ธ Load โ gradual, appropriate loading is key
๐ง Optimism โ confidence matters for recovery
๐ถ Vascularisation โ keep moving where safe
๐คธ Exercise โ tailored rehab to restore function
Extra tips:
โ๏ธ Ice can help pain/swelling in the first 24โ48 hours, but itโs not essential for healing
โก๏ธ Early movement and gradual loading are what really drive recovery
Not sure whatโs safe or need guidance?
๐ Come see one of our amazing physios โ weโll help you get back confidently and safely.