From RICE to PEACE & LOVE: A New Way to Support Your Body’s Natural Healing
For decades, most of us were taught to treat sprains and soft-tissue injuries with the familiar acronym RICE — Rest, Ice, Compression, Elevation. It became the standard advice given by first-aid trainers, physios, sports coaches and even doctors.
But what many people don’t know is that the man who invented RICE, Dr Gabe Mirkin, later changed his mind.
Who Is Dr Gabe Mirkin?
Dr Gabe Mirkin is an American sports medicine physician who coined the RICE protocol in 1978 in his Sports Medicine Book. At the time, it was considered cutting-edge: rest to avoid further injury, ice to reduce inflammation, compression and elevation to manage swelling.
RICE caught on globally and became the go-to protocol for sprains, strains, and bruises.
But as research evolved, so did Dr Mirkin’s thinking.
Why the RICE Protocol Shifted
In 2015, Dr Mirkin publicly acknowledged that certain parts of RICE — especially rest and ice — may delay healing rather than support it.
He explained:
Inflammation isn’t the enemy. It’s the body’s natural repair system bringing healing cells into the area.
Ice may slow down the healing response by reducing healthy inflammatory activity.
Too much rest weakens tissues, reduces circulation, and prolongs recovery.
He updated his recommendations to emphasise movement, circulation, and gentle re-loading rather than prolonged rest and icing.
The sports medicine world listened — and the evolution of a more holistic, evidence-based approach began.
From RICE to PEACE & LOVE
With new research and updated understanding, physios and sports clinicians developed a more complete healing framework called PEACE & LOVE.
This protocol recognises that healing has two phases:
Immediate care (PEACE)
Long-term recovery (LOVE)
And importantly, it honours the body’s natural intelligence—something that aligns beautifully with somatic therapy, craniosacral principles, and holistic healing.
PEACE — for the first few days after injury
P – Protect
Take a short break from painful activities, but avoid full immobilisation.
E – Elevate
Raise the injured area to help fluid drain naturally.
A – Avoid anti-inflammatories & ice
This encourages the body’s natural healing response.
C – Compression
Use a bandage or wrap to support the area.
E – Education
Understand your injury so you can make informed decisions rather than relying on passive treatments alone.
LOVE — for ongoing recovery
L – Load
Gradually reintroduce movement and weight-bearing to stimulate tissue repair.
O – Optimism
Your mindset directly influences recovery. Calm confidence improves outcomes.
V – Vascularisation
Gentle cardio and movement increase blood flow and accelerate healing.
E – Exercise
Progressive, functional exercise rebuilds strength, stability, and mobility long-term.
Why This Shift Matters
The transition from RICE to PEACE & LOVE marks a huge step toward more holistic, long-term, and body-centred recovery.
It supports:
faster tissue healing
better long-term mobility
reduced risk of re-injury
a healthier relationship with your body
a more active, empowered role in recovery
This approach also aligns with trauma-informed somatic work: listening to your body, supporting natural processes, and respecting its innate intelligence.
RICE had its place in history, but science — and Dr Mirkin himself — have moved forward.
Today, PEACE & LOVE offers a gentler, more effective way to support your body through injury: without suppressing its wisdom, without over-reacting to inflammation, and without disconnecting from the healing process.
