To R.I.C.E. or not to R.I.C.E.?

Daniela Radoman
May 26
3 min read

If you’ve ever pulled a muscle, or rolled your ankle, you’ve probably been told to follow the R.I.C.E. method: Rest, Ice, Compression, Elevate.

For decades, this was the go-to answer for any aches and pains. It’s easy to remember, simple, and seems to make sense, and it was widely accepted and advised by health care professionals, sports coaches, gym trainers, and weekend warriors alike.

It was first coined by Dr. Gabe Mirkin in 1978 and the thought process at the time was that in order to help healing, it’s best to reduce the swelling and inflammation.

That being said, we now know that inflammation is actually a necessary part of the healing process, and trying to suppress it too aggressively - especially with some of the R.I.C.E. principles - may delay the healing process.

So much so, that with all the new research from the past 10-15 years, Dr. Mirkin himself has recanted the R.I.C.E. method in 2015.

Let’s break down why R.I.C.E. is no longer the gold standard, and what to do instead.

The Problem With R.I.C.E.

Rest can lead to deconditioning & slower healing

While avoiding aggravating movements early on can be helpful, prolonged rest doesn’t help in the long run. Injured tissues need to be progressively overloaded so the injured tissues can be strengthened. Also, the lymphatic system helps drain waste products from the damaged site, and in order to do this, muscles need to contract and movement needs to happen. Sitting around is letting the waste pile up and delays the inflammatory process, which then delays repair and remodeling of the tissue.

Ice May Delay Healing

While ice can help reduce pain and swelling temporarily, it also constricts blood vessels and may reduce the delivery of nutrients and other good stuff that are crucial for the healing process. Remember, inflammation isn’t always the enemy. We need some inflammation for tissue repair.

Compression and Elevation Aren’t as Supported

When it comes to tissue healing and repair, putting on a compression stocking and lifting your leg up in the air can help a bit with swelling, but that’s about it. Not bad to do, and it may or may not be included in the new recommendation, so just keep scrolling down to find out!

No End Goal For Recovery

R.I.C.E. is usually done right after an injury occurred, but it really doesn’t focus on what to do after the acute phase. It doesn’t support rebuilding strength, mobility, or function after the fact.

What to Do Instead: P.E.A.C.E. & L.O.V.E.

The new recommendation emphasises early movement, education, and tissue loading throughout the early phase of an injury as well as the later phases.

The new acronym is P.E.A.C.E. & L.O.V.E.

P.E.A.C.E. is for the early stages of an injury and help get the healing journey started.

L.O.V.E. looks at the ongoing management for optimal recovery.

P.E.A.C.E.

P – Protect: Avoid movements that aggravate the injury for the first few days
E – Elevate: Raise the limb to reduce swelling in the very early phase.
A – Avoid anti-inflammatories: Let your body’s natural healing response do its job (remember: a bit of inflammation can be a good thing!).
C – Compress: Use compression to limit swelling.
E – Educate: Learn how to manage your injury and recovery without over-relying on passive treatments.

L.O.V.E.

L – Load: Gradually return to movement and strength-building activities.
O – Optimism: A positive mindset can significantly impact recovery.
V – Vascularization: Get blood flowing with light cardio to promote healing.
E – Exercise: Targeted movement helps restore mobility, strength, and function.

Bottom Line

While R.I.C.E. was once thought to be helpful, it’s now considered outdated and oversimplified, on top of not being as effective. Healing isn’t about shutting the body down or masking symptoms, it’s about giving it what it needs to rebuild - ideally even stronger than before!

Next time you find yourself with a soft tissue injury, skip the ice pack while laying on the couch. Instead, follow P.E.A.C.E.& L.O.V.E. and your body will thank you.

Final Thoughts

If you’re dealing with some soft tissue injuries and are looking to safely return to movement, get in touch with us at Delta Kinesiology! We can help guide you through a personalised recovery plan safely and effectively.

Our goal at Delta Kinesiology is to help women reach their health and fitness goals. We specialise in conditions and injuries that women are more likely to experience, and we tailor the sessions using evidence-based principles and methods to help you reach your goals. Whether that be going about your day pain-free, building muscle, improving stamina, or feeling better about yourself, we are here to help.

Check out some of the ways we can help below!