PEACE & LOVE Soft Tissue Injury Rehabilitation Guide
A modern, evidence-informed approach for optimal recovery
Soft tissue injuries—such as sprains, strains, and muscle contusions—are common across daily life, sport, and work. Traditional methods like "RICE" or "PRICE" are now considered incomplete.
The PEACE & LOVE protocol provides a comprehensive, research-informed roadmap addressing acute care, long-term recovery, and the psychosocial factors that influence healing.
This guide outlines what to do immediately after injury (PEACE) and what to prioritize during the subacute and chronic phases (LOVE).
PEACE — Immediate Care (First 1-3 Days)
Reduce movement and load for the first 1–3 days to minimize bleeding and prevent further damage.
- •Avoid activities that significantly increase pain
- •This is temporary—extended rest delays healing
Position the injured limb above heart level when possible.
- •Helps reduce swelling early on
- •Best paired with gentle, pain-free mobility
Inflammation is part of healing.
- •NSAIDs may reduce inflammation but could interfere with tissue regeneration when used aggressively
- •Use medication only when necessary for function and comfort
External compression (wraps, sleeves, bandages) helps manage swelling and provides light support.
- •Avoid overly tight compression that causes numbness or color changes
- •Useful during the first few days post-injury
Empowerment is key.
- •Understand that active recovery beats passive treatments
- •Avoid unnecessary imaging or interventions unless clinically indicated
- •Trust your body's resilience—you are not fragile
LOVE — The Path to Full Recovery
Gradually reintroduce movement and loading based on symptoms.
- •"Hurt does not equal harm"—some discomfort is normal
- •Progressive loading restores tissue capacity, strength, and function
- •A physio can help structure this for your specific activity demands
Your beliefs influence your physiology.
- •A positive, confident mindset improves outcomes and reduces pain sensitivity
- •Fear, catastrophizing, or expecting damage can prolong symptoms
- •Support, reassurance, and education nurture a resilient recovery
Introduce pain-free cardiovascular exercise early.
- •Promotes blood flow, supports healing, and improves conditioning
- •Choose options like walking, cycling, or upper-body cardio, depending on the injury
A structured, progressive program restores mobility, strength, balance, and power.
- •Movement promotes collagen synthesis and tissue remodeling
- •Exercise is the most important factor for long-term recovery
- •Tailor exercises to goals: daily living, work, or sport performance
- •Aligns with the latest evidence on soft tissue healing
- •Encourages early, active rehabilitation
- •Avoids over-medicalization and excessive passive treatments
- •Builds confidence, capacity, and long-term resilience
- •Considers physical, psychological, and contextual factors
Recovery is rarely linear. Mild flare-ups are a normal part of the process.
The key is gradual, tolerant progression, informed by your body's signals rather than fear or outdated beliefs.