Taking an active approach to recovery after an injury
By Kaysha Heck
RICE vs. PEACE & LOVE
For a long time, RICE (rest, ice, compression, elevation) has been the standard of care after an injury. However, more recently, icing has come under fire with claims that icing actually impedes the healing process. Hence the new acronym, “PEACE & LOVE”. Like most things the answer isn’t black and white. Before you jump to a conclusion, let’s see what the research has to say.
One of the main reasons ice is used after an acute injury is to reduce swelling. Not to start the healing process. Inflammation is not the same as swelling and edema and will happen regardless after an injury. It is both essential and necessary for the healing process to occur. Ice has been shown to be effective for the first 48hrs after an injury to reduce swelling, with dismissing returns after that. Ice helps to reduce pain, muscle spasms, muscle guarding, and allows for early mobility. After an injury, being able to move around a little bit allows new blood and macronutrients to get to the injured area, which is essential for healing. Despite the current trend, there is no solid research showing that icing actually impedes the healing process. Studies claiming such are based on false logic and provide inconclusive results.
The idea behind PEACE & LOVE is this. After an injury, you need to protect the injured area from further injury. Elevating will keep the swelling down. Compression is designed to neuromodulation pain and further reduce swelling which allows for early mobility. The faster you can start moving after an injury, the faster the body is able to mobilize nutrients, healing factors, and ultimately begin the recovery process.
Often overlooked after an injury is the gradual progression of loading. This is where the “LOVE” comes in. Gradually returning to normal activities after an injury allows for a safe and optimal return of strength, mobility, and balance to the injured site. This helps to build resiliency and optimizes the repairing tissues.
The biggest take away between RICE and PEACE & LOVE is the importance of taking an active approach to recovery after an injury. RICE calls for a more passive approach to recovery which we now know is not beneficial. At the end of the day being dramatically on one side of the fence isn’t useful. Icing won’t “fix” an injury but if it allows you to move sooner that will help you to heal faster. The faster you are able to reduce pain, begin moving, and progressively loading after an injury, the sooner you will be back on the field.
Meeting with a physical therapist can help you develop a personalized plan to get you moving appropriately, managing your pain, and on the ideal road to recovery after an injury. Reach out to Four Pines Physical Therapy in the Jackson & Alpine, Wyoming area to develop a personalized care plan today!