Out with the old, in with the new…

For years, the RICE protocol (Rest, Ice, Compression, Elevation) was the go-to method for treating acute injuries like sprains, strains, and muscle tears. However, new research shows that RICE may actually slow down healing rather than promote it. Unfortunately, this protocol is still in effect and promoted at some doctor offices.

What we should focus on is an updated system, known as PEACE & LOVE. This updated method helps injuries heal more effectively by addressing both the immediate and long-term recovery process.

Let’s break it down.

Why the RICE Protocol Is Outdated:

Rest: Complete rest can cause stiffness and slow down blood flow, which delays healing.
Ice: While ice can numb pain, it also reduces inflammation—which is actually a critical part of healing. Ice may delay tissue repair by restricting blood flow.
Compression & Elevation: These can still be helpful for swelling, but they don’t actively promote tissue healing or mobility.

While RICE focuses on short-term symptom relief, it doesn’t address long-term tissue healing or prevent re-injury.

The New Approach: PEACE & LOVE

Phase 1: PEACE (Immediate Care)

This phase is used right after an injury to minimize damage and promote early recovery.

✅ P – Protect

• Avoid activities that cause pain for the first few days.

• Use relative rest, but avoid complete immobilization.

✅ E – Elevate

• Raise the injured limb above heart level to manage swelling.

✅ A – Avoid Anti-Inflammatory Modalities

• Avoid ice and NSAIDs (like ibuprofen) unless necessary for extreme pain.

• Inflammation is a natural and necessary part of healing!

✅ C – Compress

• Use taping or bandages to reduce excessive swelling and provide support.

✅ E – Educate

• Patients should be informed that passive treatments (like excessive icing or prolonged rest) are not ideal.

• Active recovery and movement are key to healing.

Phase 2: LOVE (Long-Term Healing & Rehab)

After the first few days, the focus shifts to long-term recovery and injury prevention.

✅ L – Load

• Gentle movement and weight-bearing activities help stimulate tissue repair.

• Active rehab exercises restore function without delaying healing.

✅ O – Optimism

• A positive mindset and confidence in recovery can improve outcomes.

• Fear-avoidance (not using an injured limb) can actually slow healing.

✅ V – Vascularization

• Increasing blood flow to the area speeds up healing.

• Low-impact activities (like cycling or swimming) help improve circulation.

✅ E – Exercise

• Rehab exercises rebuild strength, mobility, and coordination.

• Proper movement reduces the risk of future injuries.

At Fontana Chiropractic, we follow the PEACE & LOVE approach to help our patients recover faster and come back stronger.

Here is how our system helps speed up recovery following an injury:

1. Reduces Pain & Inflammation Naturally

After an injury, your body triggers an inflammatory response, leading to swelling, stiffness, and pain. Chiropractic care helps by:

• Reducing stress on the injured area

• Improving blood flow

• Releasing natural pain-relieving endorphins 

Studies show that chiropractic care can reduce pain more without any harmful side effects.

2. Restores Mobility

Injuries often lead to muscle tightness, joint restrictions, and decreased range of motion. Chiropractic care and soft tissue therapy can:

• Improve range of motion

• Improve movement mechanics

• Prevent long-term stiffness and chronic pain

By addressing movement restrictions early, chiropractic care ensures a smoother and faster recovery.

3. Enhances load management and proper function

Once we have decreased the pain signal and improved range of motion, we can open the door to stability and then strength work to improve proper movement mechanics and proper tissue loading. During this time frame we can address any necessary exercise or movement corrections, which may have played a role in why we were injured to begin with. This allows us to eventually move smarter and more efficiently when training, performing an activity, etc. This opportunity can serve as means to coming back stronger and better than we were prior to the injury.

4. Helps Prevent Future Injuries

One of the biggest mistakes people make after an injury? Returning to activity too soon.

Chiropractic care helps identify underlying imbalances and gives you a plan to follow to ensure we recover and attempt to prevent re-injury. We accomplish this through: 

✔ Individualized patient care

✔ Proper treatment plan

✔ Rehabilitation exercises

✔ Strength training

To recovery, in the right way!