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Why R.I.C.E. Is OUT... And What Actually Helps Injuries Heal!

2/1/26

Hi there!

 

I hope everyone stayed warm during the recent winter storm! We had just gotten back in town from a cruise and let me tell you, that was quite a welcome back from vacation!

 

Anyways, for this months newsletter,

we’re diving into a recovery topic that’s long overdue for an update, and one that can make a big difference if you’re dealing with a recent injury.

 

If you’ve ever sprained an ankle, tweaked your knee, or strained a muscle, you’ve probably been told to do one thing:

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R.I.C.E.

Rest. Ice. Compression. Elevation.

 

For decades, this has been the go-to advice for injuries...and even though it may sound like it makes sense, research no longer supports RICE as the best approach for healing acute injuries. 

 

In reality, relying too heavily on rest and ice typically ends up slowing recovery.

 

So, let's talk about what the research says now.

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So...Why is R.I.C.E. Is No Longer Recommended?

 

The RICE protocol was first introduced in 1978, wayyy before we understood as much as we do today about tissue healing, pain science, and rehab progression. Even the physician who came up with the term, Dr. Gabe Mirkin, later acknowledged that rest and ice may delay healing rather than help it .

 

Here’s why:

  • Complete rest leads to deconditioning, stiffness, and delayed return to function

  • Inflammation isn’t always "bad" it’s actually a necessary part of the healing process for these types of injuries

  • Prolonged icing may end up reducing the blood flow needed for tissue repair

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What the Research Supports Instead: POLICE

 

P – Protection

O – Optimal Loading

L – Ice

I – Compression

E – Elevation

 

The most important change here is Optimal Loading. Research shows that early, guided movement and loading, instead of prolonged rest, leads to faster return to function, improved tissue strength, and lower risk of re-injury (Bleakley). 

 

Appropriate loading helps stimulate tissue repair, restore mobility, and retrain the body to move efficiently again. This does not mean pushing through pain, and it does not apply to fractures or bone injuries. Optimal loading just means applying the right amount of movement, at the right time, based on the injury and the individual.

 

...But what about Ice?! 

 

Ice still has a role, but it's primarily for short-term pain relief.

Studies show it does not accelerate healing and should not be relied on as a primary recovery tool (Mirkin).

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The Next Evolution: P.E.A.C.E & L.O.V.E

 

More recently, researchers have proposed PEACE & LOVE, which expands on POLICE by emphasizing education, gradual re-loading, and mindset:

 

  • PEACE (acute phase): Protection, Elevation, Avoid anti-inflammatories, Compression, Education

  • LOVE (subacute phase): Load, Optimism, Vascularization, Exercise

 

This model reinforces something we see clinically all the time:

How you move, think, and progressively load your body matters more than passive treatments (Dubois).

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So, if you’re an active adult dealing with an injury that just isn’t improving:

  • Rest alone is probably not the answer

  • Stretching and icing endlessly won’t fix the problem

  • You likely need guided, progressive loading and movement retraining

 

Here's a few guidelines for when it may be helpful to seek help if you've had an injury or are dealing with pain. 

 

If pain/symptoms:

  • Linger longer than 7–10 days

  • Keeps coming back

  • Forces you to modify workouts constantly

  • Feels sharp, unstable, or limiting

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It’s time for an assessment. A physical therapist will be able to assess your mobility, strength, and movement patterns in order to identify what may be contributing to your pain, and determine a plan to get you feeling better and back on track. If you are interested to see how we can help you, schedule a FREE Discovery Call today! 

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