You’ve probably heard of the traditional RICE method for treating ankle sprains—Rest, Ice, Compress, and Elevate. However, this approach is now considered outdated. There's a new, more effective method that helps you recover faster and return to the activities you love with even better results! It’s called PEACE and LOVE, and it’s the modern approach to treating ankle sprains. 

Ankle sprains are one of the most common injuries, especially among athletes who play court sports like basketball and volleyball. Lateral ankle sprains have a high recurrence rate. Key risk factors include previous sprains, poor balance and proprioception, limited dorsiflexion range of motion, weak ankle muscles, and environmental factors like uneven surfaces. Other risks include inappropriate footwear and lack of proper warm-up or training.


What is an Ankle Sprain?

An ankle sprain occurs when the ligaments supporting the ankle are stretched or torn. It can range from mild (Grade 1) to severe (Grade 3), depending on the extent of ligament damage. Symptoms often include swelling, bruising, pain, and difficulty moving or walking on the ankle.


The PEACE Phase: Immediate Care

When you first injure your ankle, it's important to act quickly. The PEACE phase helps reduce swelling, pain, and prevent further injury:

  • Protection: Rest your ankle and avoid activities that increase pain during the first couple days after injury. You may need crutches or a brace to prevent additional strain.
  • Elevation: Raise your ankle above the heart level within the first 48 hours to help reduce swelling by allowing fluids to drain away.
  • Avoid Anti-Inflammatories: While it may seem like a good idea, anti-inflammatory medications (like ibuprofen) can slow the healing process in the early stages. Inflammation is part of the body’s natural healing response, so it's best to avoid anti-inflammatories and let the body do its work.
  • Compression: Wrap your ankle with an elastic bandage to control swelling. Be careful and avoid wrapping too tightly to prevent restricting circulation.
  • Education: Understand your injury and healing process. Knowing what to do—and what not to do—will help you recover more quickly.


The LOVE Phase: Long-Term Recovery

Once the swelling and pain have started to subside, it’s time to begin the healing and strengthening process with the LOVE phase. This phase will help you return to normal function and prevent future sprains:

  • Load: Gradually put weight on your ankle, starting with gentle activities like walking. Slowly progress to more demanding exercises to build strength over time.
  • Optimism: Stay positive! A positive mindset plays a big role in recovery. Stay hopeful and motivated, and your healing process will speed up. Keep in mind that ankle sprains do heal with time and effort.  
  • Vascularization: Light activities like cycling or swimming can increase blood flow, aiding healing and reducing stiffness.
  • Exercise: Once your ankle feels better, focus on strengthening exercises for balance, flexibility, and strength. Activities like standing on one foot and calf raises can help build muscle stability and prevent future injuries.


Preventing Future Ankle Sprains

Even after your ankle has healed, it’s important to continue strengthening and protecting it. Regular exercises for strength and balance can help maintain ankle stability. Make sure to wear proper footwear, particularly during physical activities, and stay aware of your surroundings to avoid missteps. Athletes playing court sports like basketball and volleyball may also benefit from wearing prophylactic ankle braces to help prevent sprains.

Ankle sprains are common, but with the right care, you can recover quickly and reduce the chance of re-injury. Whether you're an athlete or simply recovering from a misstep, the PEACE & LOVE method offers a structured, evidence-based approach to get you back on your feet safely and efficiently.

  • PEACE focuses on protecting, elevating, and giving your ankle the rest it needs early on while avoiding anti-inflammatory medications that can slow the healing process.
  • LOVE is about strengthening, improving circulation, and staying positive as you recover.

By following these steps, you'll heal faster and be ready to get back to what you love—whether it's walking, running, or playing sports! If you have any further questions or are struggling with chronic or recurring ankle sprains, reach out for a free injury screen or consultation with your local PT Solutions team.