Winter is peak season for sport in Australia. Footy ovals, netball courts and soccer pitches are full — and with all that activity comes the inevitable crop of rolled ankles, corked thighs, strained hamstrings and tweaked knees. If you've ever copped a sprain or strain, you probably reached for the classic advice you grew up with: RICE — Rest, Ice, Compression and Elevation.

Here's the thing: the science has moved on. While RICE was the go-to for decades, we now understand that too much rest, and icing an injury straight away, can actually get in the way of healing. The good news is there's a simpler, smarter approach — and it can help you bounce back faster.

Why RICE is out of date

RICE was first coined back in 1978 and quickly became gospel. But years of research — including a change of heart from the very doctor who created it — revealed two problems.

First, complete rest isn't your friend. When you immobilise an injury for too long, the surrounding muscles weaken and the healing tissue doesn't get the gentle stress it needs to rebuild strong and resilient. Movement, done sensibly, is medicine.

Second, inflammation isn't the enemy we thought it was. That swelling and warmth you feel after an injury is actually your body's natural healing response kicking in, delivering the cells needed to repair the damage. Aggressively icing an injury can blunt that process and slow recovery rather than speed it up.

The modern approach: PEACE & LOVE

Today, leading sports medicine and osteopathy practitioners follow a framework called PEACE & LOVE. It covers the full recovery journey — from the moment you're injured right through to getting back to full activity.

In the first few days, give your injury some PEACE:

• P – Protect. Ease off the activity that hurts for the first day or two, but avoid total rest. Let pain be your guide.
• E – Elevate. Raise the injured limb above heart level when you can, to help drain swelling.
• A – Avoid anti-inflammatories. This includes routinely reaching for ice and anti-inflammatory medication, which can interfere with the body's natural healing. (Short-term ice for pain relief is fine — just don't rely on it to "fix" the injury.)
• C – Compress. Use an elastic bandage or taping to help manage swelling and support the area.
• E – Educate. Understand that your body is built to heal. Avoid chasing unnecessary scans or passive "quick fixes" — your active involvement matters most.

After the first few days, show your body some LOVE:

• L – Load. Gradually return to normal movement and activity, letting pain guide how much you do. Gentle loading tells your tissue to rebuild.
• O – Optimism. It might sound soft, but a positive, confident mindset genuinely supports better recovery outcomes.
• V – Vascularisation. Get the blood flowing with some pain-free cardio — a walk, a gentle ride — to nourish the healing tissue.
• E – Exercise. Rebuild strength, mobility and balance with the right exercises so you come back stronger and reduce the chance of re-injury.

So, should I never use ice?

It's not that ice is "banned." If you've just had a painful knock, a short stint of ice can take the edge off and make you more comfortable. The key shift is this: ice is for comfort, not for healing. Don't rely on it as your main treatment, and don't keep an injury packed in ice for days on end.

When to see your osteopath

PEACE & LOVE is a great framework for managing minor knocks and niggles at home. But some injuries need a proper hands-on assessment — especially if you experience any of the following:

• Pain that isn't improving after a few days
• Significant swelling, bruising or instability in a joint
• Difficulty putting weight on the injured area or bearing load
• A "pop" or "snap" at the time of injury
• Pain that keeps returning every time you get back into sport

At Healthstate Osteopathy, Dr Nick, Dr Damien and Dr Chris can assess your injury, guide your recovery with hands-on treatment, and build a tailored loading and exercise plan to get you back doing what you love — and help prevent it happening again.

Don't let a winter injury keep you on the sidelines all season