Injury Information
Immediately after an injury you should follow the acronyms provided below.
PEACE and LOVE is a modern, two-part, 72-hour+ soft tissue injury protocol replacing RICE/PRICE.
PEACE (first 1–3 days) prioritizes Protection, Elevation, Avoiding anti-inflammatories, Compression, and Education.
LOVE (sub-acute phase, after first 3 days) focuses on Loading, Optimism, Vascularisation, and Exercise for long-term recovery.
The PEACE & LOVE Method
A Better Way to Heal Soft Tissue Injuries. Click on a letter for details.
P
Protect
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E
Elevation
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A
Avoid Anti-Inflams
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C
Compression
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E
Education
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L
Load
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O
Optimism
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V
Vascularisation
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E
Exercise
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First Aid: Avoid HARM
In the first 24-72 hours after injury, avoid the following:
H
Heat
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A
Alcohol
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R
Running
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M
Massage
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The Healing Timeline
Understanding the physiological stages of recovery to manage expectations and optimize results.
Injury
Days (0-3)
Weeks (1-3)
Months+
Bleeding
Inflammation
Proliferation
Remodelling
0 - 72 Hours
Inflammation
The immediate "clean up" phase.
- Vascular Changes: Blood vessels dilate (vasodilation) and become permeable to allow immune cells in.
- Cellular Activity: White blood cells migrate to the area to remove debris and prevent infection (Phagocytosis).
- Symptoms: Pain, swelling (oedema), redness, and limited function are normal here.
72 Hrs - 3 Weeks
Proliferation
The "rebuilding" phase.
- Tissue Repair: Fibroblasts migrate to the injury site to lay down new tissue.
- Granulation: Formation of new blood vessels and Type III collagen (scar tissue).
- Fragility: The new tissue is weak and needs protection, but gentle movement (Load) helps guide alignment.
3 Weeks - Months+
Remodelling
The "maturation" phase.
- Strengthening: The body replaces weak Type III collagen with stronger Type I collagen.
- Adaptation: Tissue fibers realign according to the mechanical stress placed on them (Exercise).
- Goal: Restore full tensile strength and function. This phase can last for months or even years.
Factors Affecting Recovery
Local Factors
- Extent of tissue damage
- Excessive swelling (pressure)
- Infection or high bacteria count
- Repeated trauma to the area
- Tissue Hypoxia (lack of oxygen)
Systemic Factors
- Age & Obesity
- Stress & Smoking
- Nutrition & Diabetes
- Medications (e.g. Anticoagulants)
- Immune system health