R.I.C.E Method is out; choose P.E.A.C.E & L.O.V.E.

R.I.C.E. stands for Rest. Ice. Compress. Elevate. and something we have used for over 20 years. Turns out after years of research the Rest and Ice parts of RICE actually inhibit healing. Which is the opposite of what we want.

In previous blog posts I have shared how “motion is lotion”. This is important in everyday life and especially following a new injury.

The new proposed method following injury is PEACE & LOVE.

PEACE & LOVE stands for:

Protection: avoid activities and movements that increase pain during first few days after injury.

Elevation: elevate the injured limb higher than heart whenever possible.

Avoid Anti-inflammatories: avoid taking anti-inflammatory medications as they reduce tissue healing. Avoid icing (beyond the first 6 hours).

Compression: use elastic bandage or taping to reduce swelling. This is primarily for reassurance and external cues while moving around.

Education: Your body knows best. Avoid unnecessary passive treatments and medical investigations to let nature play its role.

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Load: let pain guide your gradual return to normal activities. Your body will tell you when it’s safe to increase load.

Optimism: condition your brain for optimal recovery by being confident and positive.

Vascularization: Choose pain-free cardiovascular activities to increase blood flow to repairing tissues. One injured area does not mean you have to stop training as it can be modified with assistance of a practitioner.

Exercise: Restore mobility, strength, and proprioception by adopting an active approach to recovery.

This new method allows the body to complete healing more naturally and effectively. For optimal recovery movement is ENCOURAGED. This does not mean that it has to be movement focused on the injured area. There are several exercises that can be done to keep your body moving without having to engage the injured area or, depending on the area, use it differently to improve blood flow to the area to promote healing.

Utilizing a professional to help you through this healing process can improve rate of healing as well as aid in reducing risk of re-injury.

For example, The Persistence Project is in SOMA Performance & Fitness. The personal trainers at this gym are well versed in working with the whole athlete and making adjustments when needed for injuries. Working with a physical therapist and personal trainer can be a powerful combo.