To Ice or Not to Ice:
A New Approach to Injury Management
Should you put ice on an acute injury? Perhaps you have just sprained your ankle or inflamed a tendon in your elbow, and you are wondering if it is a good idea to put ice on the painful area. To answer this question, we spoke to an expert, Ron O’Hare, Sports Physiotherapist and Medical Lead for the Olympic track team. This is what he had to say.
For years, acronyms like ICE, RICE, PIER, and PRICE guided the way we treated soft tissue injuries. But our understanding has evolved, and so has our approach. The latest acronym making waves is—believe it or not—PEACE and LOVE. Let’s dive into what this means for modern injury management.
Before breaking down the new acronym, 1. Hemostasis (minutes to hours) 2. Inflammation (hours to days) 3. Proliferation (days to weeks) 4. Remodeling (weeks to months) Traditional methods, like ICE, focus on the first phase of healing. |
Breaking Down PEACE and LOVE
P – Protect
Immediately after injury, the body sends signals of pain and swelling. There’s often bleeding, and the area needs protection. Off-load the injured area, but don’t forget—movement is medicine. Prolonged rest can cause complications, so move gently and let your pain guide you.
E – Elevate
Standard practice. Elevating the injured area helps drain excess fluid, optimizing recovery.
A – Avoid Anti-inflammatories
This one’s a surprise! Anti-inflammatories and ice, often our go-to remedies, can actually delay healing. While they reduce pain, they slow down the body’s natural inflammatory process, which is essential for repairing damaged tissues.
C – Compress
Using bandages or taping can reduce swelling and minimize pain. Swelling increases pressure on pain receptors, so controlling it early is key.
E – Educate
Your healthcare provider plays a critical role here, guiding you through active recovery. They’ll help you balance therapy with proper movement and load management for optimal recovery.
And Now, LOVE
L – Load
As healing progresses, controlled movement (or loading) is crucial. Your body adapts to stress, and loading the injured area properly will encourage healing without pain.
O – Optimism
A positive mindset is essential for recovery. Setting clear, realistic expectations can help you avoid frustration and prevent reinjury.
V – Vascularization
Getting moving early—within safe limits—encourages blood flow, boosts your metabolism, and releases helpful hormones that aid in recovery. Whether it’s a concussion or a hamstring pull, the earlier you start controlled activity, the better!
E – Exercise
Finally, early and safe exercise restores strength, mobility, and proprioception (your body’s ability to sense its position in space). Movement is a cornerstone of long-term recovery.
To summarize:
Protect: but remember movement is medicine
Elevate: to optimize recovery
Avoid: anti-inflammatories and ice as they may delay healing
Compression: to reduce swelling and pain
Educate: let your healthcare provider be your guide
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Load: controlled movements can encourage healing
Optimism: always stay positive about your recovery
Vascularization: controlled activity encourages blood flow and helps recovery
Exercise: the cornerstone of long-term recovery
A New Way Forward
So, the next time you roll an ankle or tweak a muscle, remember: PEACE and LOVE. Be kind to your body and let it guide your recovery. This approach not only provides immediate relief but sets the stage for optimal long-term healing.
Do you have questions? As this may be a new approach for you, please contact your doctor or one of our physiotherapists for more information.
Want to Talk to a Physiotherapist?
Do you have a question about whether Physiotherapy is indicated for your injury, pain or condition? Pro Motion is pleased to offer a 15 minute complimentary phone consultation with one of our Physiotherapists. Don’t hesitate to call us at 905.731.1991 to book your consultation and have your questions answered.
Pro Motion Physiotherapy
301F – One Promenade Circle Thornhill, On L4J4P8 Canada