Episode 46 - Rethinking Recovery from Injury with PEACE & LOVE

Episode Summary:

In this episode, Alison shares how a knee injury at camp inspired her to discuss shifting from the traditional RICE method (Rest, Ice, Compression, Elevation) to the more modern PEACE & LOVE approach for recovery from injury. While RICE can help in the acute stage by reducing swelling and pain, it doesn’t address the need for movement and tissue loading. PEACE focuses on the early days post-injury—Protection, Elevation, avoiding overuse of Anti-inflammatories, Compression, and Education—while LOVE guides the subacute phase with Load, Optimism (or nervous system safety), Vascularization, and Exercise. She emphasizes that effective recovery from injury means transitioning from passive rest to active healing, reducing pain, protecting the injured area, and progressively restoring strength, mobility, and function.

Key Takeaways:

• Both RICE and PEACE & LOVE have value – While RICE can help manage swelling and pain early on, PEACE & LOVE emphasizes movement, tissue loading, and active recovery for better long-term outcomes.
• PEACE for the acute phase – Protection, Elevation, avoiding overuse of Anti-inflammatories, Compression, and Education guide the first few days after injury.
• LOVE for the subacute phase – Load, Optimism (or nervous system safety), Vascularization, and Exercise promote a gradual return to strength, mobility, and function.
• Pain management supports healing – Ice can still be useful as a short-term analgesic, especially when paired with a broader swelling reduction plan, and avoiding chronic NSAID use can prevent delayed healing.
• Active healing is essential – Recovery from injury works best when shifting from passive rest to intentional movement, progressively rebuilding capacity, and engaging with the process as an active participant.
  
  

Time Stamps:

[00:00] - Introduction & Summer Update

[02:00] - The Knee Injury Story

[07:00] - RICE Method Review

[13:30] - PEACE: The Acute Phase

[18:45] - LOVE: The Subacute Phase

[26:30] - Key Takeaways & Ice’s Role

Resources Mentioned:

• The Big Six: https://youtu.be/5YuaQPUA_yM
  
  

Quotes:

• “We need to shift from passive recovery to active healing… moving from a ‘fix me’ mindset to ‘I am part of the fix.’”
• “It’s not that ice is bad—it’s that at some point we need to shift from resting it to intentionally moving it.”
  
  

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