The PEACE & LOVE framework (originally published by Dubois & Esculier in the British Journal of Sports Medicine) is the modern gold-standard for injury recovery, replacing the outdated RICE protocol.

Your body knows how to heal. Research shows that tissue injuries recover best when we support the body’s natural biology — not fight it. Your customized recovery relies on two distinct phases: immediate PEACE followed by restorative LOVE.

One caveat – some injuries are more severe than others. Your Doctor will customize this prescription for you based on the severity of your injury.

Phase 1: First 3–5 Days — Give Your Injury PEACE

The goal of this initial phase is to protect the injured tissue and prevent further damage while allowing natural inflammation to jumpstart the healing process.

P — Protect

Unload the injured tissue and minimize internal bleeding by limiting painful movements.

• Support Devices: Use your designated device as instructed:
  • [ ] Walking Boot (Check out the Even-Up Shoe Lift to balance your leg on the non-boot wearing side!)
  • [ ] Brace
  • [ ] Crutches
  • [ ] Stiff-soled shoe
    
• Modifications:
  • [ ] Heel lifts (___ cm)
  • [ ] Custom orthotics

E — Elevate

When resting, keep your foot positioned above your heart as often as possible (use pillows on the couch or the foot of your bed).

A — Avoid Unnecessary Anti-Inflammatories

Inflammation is your body’s natural repair signal. However, pain and swelling that prevent early movement are worth treating — because getting moving safely is critical to recovery.

• For Soft-Tissue Injuries (Sprains, Tendonitis): A short course (7–14 days) of ibuprofen or topical Voltaren (diclofenac) is reasonable if it helps you begin walking and performing light exercises.
  
• For Bone Injuries (Fractures, Stress Fractures, Bone Bruises): Avoid NSAIDs whenever possible. Use acetaminophen (Tylenol) instead. Research indicates longer or high-dose NSAID use may increase the risk of delayed bone healing, though short courses (less than 14 days) carry less risk

Cold Therapy Guidelines (First 1–3 Days)

• Purpose: Comfort and pain relief only (most effective in the first 6 hours).
• Usage: Apply for 15–20 minutes at a time, up to 3–4 times daily. Always use a barrier to protect your skin.
• Note: Ice does not speed biological tissue healing. If it causes stiffness that prevents you from walking or exercising, skip it.

C — Compress

Use external pressure to limit excess swelling and joint effusion.

• Method:
  • [ ] Compression sock (CEP, or other brands)
  • [ ] Elastic Ace wrap

E — Educate

Healing takes time. Passive treatments (like ice or rest) only manage symptoms; active recovery drives repair. Your body is designed to repair itself. Avoid the “quick fix” mindset. (Check out the “Healing Timeline & Care Pathway” below.)

Phase 2: After Days 3–5 — Show Your Injury LOVE

Once initial pain and acute swelling stabilize, you must actively load and stimulate the tissue to rebuild strong, organized collagen fibers. Movement is medicine.

L — Load

Start putting gentle weight on your foot as pain allows. Pain is your guide — if it hurts significantly, ease off; if it feels manageable, keep going.

A major systematic review of 49 clinical trials found that early mobilization was equal to or superior to rest across all measured outcomes, including pain, swelling, range of motion, and return to work.

• Loading Instructions:
  • [ ] Walk as tolerated in walking boot
  • [ ] Transition to supportive regular shoes
  • [ ] Remove heel lifts

O — Optimism

Your mindset directly influences physical recovery. Research consistently shows that patients who are confident and optimistic experience less pain, better functional recovery, and a faster return to activity. Fear of movement and negative expectations are linked to prolonged recovery times. Stay positive and trust the process.

V — Vascularization

Pain-free aerobic exercise increases blood flow, delivers oxygen and nutrients, and promotes tissue repair.

• Approved Activities:
  • [ ] Stationary cycling
  • [ ] Swimming / Pool running
  • [ ] Walking
  • [ ] Upper-body weight training

E — Exercise

Follow your prescribed rehabilitation exercises to restore joint mobility, tissue strength, and proprioception (balance). Consistency is key.

• Action Steps:
  • [ ] Begin prescribed Home Exercise Program
  • [ ] Begin formal Physical Therapy on: _______________

Healing Timeline & Care Pathway

Recovery Phase	Timing	Clinical Actions	In-Office Therapies
Acute (PEACE)	Days 0–3	Protect, elevate, compress, educate. Confirm diagnosis via imaging.	MLS Cold Laser (Pain & Swelling)
Early Subacute	Days 4–14	Pain-guided loading, gentle range of motion, low-impact cardio.	MLS Laser, introduce ESWT / EMTT
Late Subacute	Weeks 2–6	Progressive loading, eccentric strength training, balance work.	ESWT Series, EMTT Series
Remodeling	Weeks 6–12+	Sport/activity-specific rehab, advanced strength, agility.	Maintenance therapy (if plateaued)

Advanced In-Office Regenerative Therapies

To complement your home recovery plan, we offer advanced regenerative modalities designed to accelerate cellular repair:

• Regenerative Laser Therapy: Utilizes specific wavelengths of light to reduce acute inflammation, fluid accumulation, and pain. Safe to initiate in the first week.
  
• Regenerative Shockwave Therapy (ESWT): Delivers focused acoustic soundwaves into damaged tissue to stimulate neovascularization and tissue repair in chronic tendon, fascia, or bone injuries. Highly supported for plantar fasciitis and Achilles tendinopathy.
  
• Electromagnetic Transduction Therapy (EMTT): High-energy magnetic pulses that enhance cellular membrane permeability and support bone and soft-tissue healing. Frequently combined with ESWT.

Bracing & Support Reference Guide

Avoid rigid immobilization (boots or splints) for more than 10 days unless explicitly instructed by your physician. Prolonged stiffness leads to rapid muscle atrophy and delayed recovery.

Support Device	Typical Cost	Common Indications
CAM Walker / Fracture Boot Millenial Medical In-Motion Crutches	~$100 – $376	Fractures, severe sprains, post-surgical protection
Össur Articulated Ankle Brace	~$150 – $700	Moderate to severe ankle instability
AirCast A60 Brace	~$100	Mild-to-moderate sprains, return-to-sport support
Bauerfeind Ankle Support	Varies	Targeted compression and mild stability
Non-Custom Foot Orthotics	~$100	Arch support and tissue offloading

We look forward to seeing you at your next follow up visit!

Think Something Is Wrong? When to Call Our Office Immediately

Please contact our clinic if you experience any of the following warning signs:

• Pain that progressively worsens instead of improving after 2 weeks
• Total inability to bear any weight on the limb after the acute phase
• Unexpected or spreading redness, increased warmth, severe swelling, or fever
• Persistent numbness, tingling, or loss of sensation in your toes

IMPORTANT MEDICAL DISCLAIMER

This page is for informational and educational purposes only and does not constitute formal medical advice. Following this protocol outside of a Doctor’s recommendation—or without a clear diagnosis of your specific condition—can cause further injury or delay proper healing. Always check with your physician or podiatrist before starting any new treatment, exercise, or load-bearing regimen.