By Khyl Orser, Speed Mechanics
For decades, coaches, parents, and athletes have relied on the old injury recovery formula R.I.C.E. — Rest, Ice, Compression, and Elevation. It was simple, it was memorable, and for a long time, it was considered best practice.
But as sports science and rehabilitation research continue to evolve, so must our approach to care. The newest, evidence-based model for soft tissue injuries is known as P.E.A.C.E. & L.O.V.E., and it represents a more complete, modern understanding of how the body actually heals.
At Speed Mechanics, in partnership with Continuum Health Centre, we use this model daily to help athletes recover faster, move better, and get back to doing what they love — safely and confidently.
Why We’re Moving Beyond R.I.C.E.
R.I.C.E. isn’t “wrong,” but it’s outdated. Rest and ice certainly have their place in short-term pain management, but over-reliance on them can actually slow healing.
Recent research, including Dubois & Esculier’s work published in the British Journal of Sports Medicine (2020), has shown that suppressing inflammation too aggressively can interfere with the body’s natural repair processes. Inflammation is not the enemy — it’s part of healing. Our job as coaches and practitioners is to manage it, not erase it.
The PEACE & LOVE framework gives us that balance. It blends early-stage protection with progressive loading and movement to guide recovery from injury through performance.
P.E.A.C.E. — Managing the Acute Stage (Days 1–3)
P = Protect
We reduce movement and avoid painful loads for the first 1–3 days. This might include bracing, taping, or modified movement — not full rest, but protection from further harm.
E = Elevate
Whenever possible, keep the injured area raised above heart level to minimize excessive swelling.
A = Avoid Anti-Inflammatories (and Ice)
This is where PEACE differs most from RICE. We avoid overusing ice or NSAIDs because they can blunt the body’s inflammatory response — the same response that helps rebuild tissue. Short-term ice for comfort is okay, but the focus should be on healing, not numbing.
C = Compression
Gentle compression can help manage swelling and provide light support.
E = Educate
This is where Continuum Health Centre’s expertise comes in. Their physiotherapists, chiropractors, and naturopathic doctor work closely with our coaches to educate athletes and families. Understanding what’s happening, what to expect, and how to progress is critical. Education builds confidence and reduces fear — both powerful tools in recovery.
L.O.V.E. — Returning to Strength and Performance
Once the initial inflammation subsides, the focus shifts from protecting to progressing. That’s where LOVE begins.
L = Load
We gradually reintroduce controlled, pain-free movement and load. The goal is to stimulate tissue adaptation and rebuild resilience. At Speed Mechanics, our coaches work hand-in-hand with Continuum practitioners to monitor pain, modify training, and safely reintroduce athletic movement.
O = Optimism
Mindset matters. Research consistently shows that positive expectations and an active role in recovery improve outcomes. Our integrated environment keeps athletes engaged and connected, helping them maintain that optimism through the process.
V = Vascularization
Gentle cardiovascular activity — biking, walking, swimming — promotes blood flow, helps healing tissues, and boosts mental well-being.
E = Exercise
The final and most important step: restoring strength, balance, mobility, and sport-specific skills. This is where the integration between Speed Mechanics and Continuum shines. Rehabilitation transitions seamlessly into performance training. The same space, the same team — just a new focus.
The Power of Integration
What makes our approach different is the seamless connection between rehab and performance. Continuum Health Centre’s clinicians manage the medical side of injury recovery, while Speed Mechanics’ coaches guide the athletic side of rebuilding strength, power, and confidence.
That means there’s no disconnect between your treatment room and your return-to-play plan. Athletes move from the table to the turf — with communication, data, and collaboration driving every step.
By applying the PEACE & LOVE model, we’re not just treating injuries — we’re accelerating healthy, sustainable recoveries.
Final Thoughts
The evolution from R.I.C.E. to P.E.A.C.E. & L.O.V.E. represents more than just new acronyms. It reflects a shift in philosophy: from passive treatment to active, athlete-centered healing.
For coaches and parents, understanding this model helps you better support your athletes — not by rushing recovery, but by trusting the process.
At Speed Mechanics and Continuum Health Centre, our shared goal is simple: Help athletes recover smarter, move better, and return stronger than before. Curious to learn more about how we can help you RECOVER & PERFORM? Book a Free No Sweat Intro with a Coach below or check out our Practitioners at Continuum Today.