According a to recent article published on the British Journal of Sports medicine, the RICE protocol (Rest Ice Compress and Elevate) needs to be replaced by PEACE AND LOVE.
The reasoning behind the new protocol is that the RICE protocol focuses mainly on the acute stage of the injury e.g. immediately following an ankle sprain.
The PEACE and LOVE protocol includes immediate care for the acute injury but also guides you through the process of rehabilitation.
I am sure by now you want to know what PEACE and LOVE means (only the acronym, I won’t argue about the true meaning of peace and love)
- Protect: Unload or restrict movement for 1-3 days
- Elevate: the limb (above the heart), to promote fluid flow out of the tissue.
- Avoid: Anti Inflammatory medication as they may impair tissue regeneration.
- Compress: Taping or strapping to reduce the swelling
- Educate: (my favourite) about active recovery, soft tissue manipulation (when, where, why), outcome and time frame.
After a few days of PEACE your muscles will need LOVE
- Load: An active movement and exercise approach (with little or no pain)
- Optimism: (my 2nd favourite) the brain plays a key role in the rehabilitation.
- Vascularisation: Cardio workout to boost motivation and increase blood flow
- Exercise: to reduce the risk of re-injury
Personally, I love it and I can’t wait to write peace and love on your medical report.
If you want to read the full article, click the link below: it is in plain English (No fangled medical terms)