It’s 2025 and we still continue to hear about dancers, families, and teachers using the RICE method. Fun fact: Did you know that the creator of the RICE protocol actually doesn’t believe it’s the best anymore?

Things are always changing, and following the science and keeping ourselves updated and healthy means we shift, pivot, and update ourselves to care for ourselves and our community in the best way we can.

Instead of RICE, let’s go with PEACE & LOVE.

Immediately after injury, do no harm and let PEACE guide your approach.

PEACE
Avoid activities and movements that increase pain during the first few days. Rest should be minimised as prolonged rest can compromise tissue strength and quality. Pain signals should guide the cessation of protection.

ELEVATION
Elevate the injured limb higher than the heart as often as possible. 

AVOID Inflammatories
Avoid taking anti-inflammatory medications as they reduce tissue healing. Inhibiting inflammation using medications may negatively affect long-term tissue healing, especially when higher dosages are used.

With regards to ice, even if mostly for pain reduction, ice could potentially disrupt inflammation, blood vessel regeneration, delay arrival of healing factors which lead to impaired tissue repair.

COMPRESSION
Use elastic bandage or taping to reduce swelling. 

EDUCATION
Passive modalities, such as electrotherapy, manual therapy or acupuncture, early after injury have insignificant effects on pain and function compared with an active approach, and may even be counterproductive in the long term.

After the first days have passed, soft tissues need LOVE.

LOAD
An active approach with movement and exercise benefits most patients with
musculoskeletal disorders. Mechanical stress should be added early and normal activities resumed as soon as symptoms allow. Optimal loading without exacerbating pain promotes repair, remodeling and builds tissue tolerance and the capacity of tendons, muscles and ligaments.

OPTIMISM
Condition your brain for optimal recovery by being confident and positive. Optimistic patient expectations are associated with better outcomes and prognosis.

VASCULARIZATION
Choose pain-free cardiovascular activities to increase blood flow to repair tissues. Early mobilisation and aerobic exercise improve physical function, supporting return to work and reduce the need for pain medication in individuals with musculoskeletal conditions.

EXERCISE
Restore mobility, strength, and proprioception by adopting an active approach to recovery. Managing soft-tissue injuries is more than short-term damage control. As dance performance physical therapists, our aim is long-term outcomes and as always, treating you as a person with the injury rather than the injury alone.