08/27/2025
Minor Hamstring Tear? Let’s Talk Recovery
A few weeks ago, I experienced a minor hamstring tear—a reminder that even those of us in healthcare aren’t immune to injuries.
When it happened, I had a choice to make:
Stick with the traditional RICE protocol (Rest, Ice, Compression, Elevation) or lean into the updated PEACE & LOVE protocol?
Let’s break it down.👇
đź”· RICE Protocol (1978):
Rest
Ice
Compression
Elevation
This approach has been standard for decades, especially for acute soft tissue injuries. It aims to reduce inflammation and swelling early on. But newer research questions whether icing and prolonged rest are always beneficial for healing. ❄️🛑
🔶 PEACE & LOVE (2019):
A modern, evidence-informed approach split into two phases:
đź•Š PEACE (Immediately after injury):
Protect (unload or restrict movement)
Elevate
Avoid anti-inflammatories (to not disrupt natural healing)
Compress
Educate (encourage active recovery & informed decisions)
❤️ LOVE (After the initial phase):
Load (gradually restore movement)
Optimism (positive mindset improves outcomes)
Vascularisation (pain-free cardio to promote blood flow)
Exercise (restore strength, mobility & function)
As a chiropractor, I see soft tissue injuries often, and I love how PEACE & LOVE empowers patients to take an active role in their healing—while still valuing the role of professional guidance.
👉 If you’re managing a recent injury, talk to a qualified healthcare provider (like your chiropractor!) about the most appropriate recovery approach for you.
đź“Ś Disclaimer:
This post is for educational purposes only and is not intended to diagnose, treat, or replace individual medical advice. If you are experiencing an injury, please consult a regulated healthcare professional. The views expressed are my own and are consistent with the standards set by the College of Chiropractors of Alberta. #
