Movement in the Acute Phase: Why Rest Isn’t Always Best
You’ve just sprained your ankle or strained your back. The first advice you hear is probably:
“Rest. Don’t move. Let it heal.”
While this advice comes from a good place, it’s a bit outdated. Research and clinical experience now show that complete rest isn’t always the most effective way to recover — even in the early (acute) phase of an injury.
In fact, the right kind of movement, introduced gently and early, can actually support and speed up healing.
What Do We Mean by “Movement”?
We’re not suggesting you push through pain or jump back into your usual workouts.
Early movement should be gentle, guided, and safe — designed to maintain mobility and promote healing without stressing the injured area.
Examples include:
Ankle pumps after a sprain
Pelvic tilts during a back flare-up
Shoulder blade retractions after a shoulder strain
Deep breathing focused on rib expansion
These simple actions help maintain circulation, reduce stiffness, and keep your nervous system engaged with the healing area.
Why It Matters in the First 72 Hours
The acute phase (the first 48–72 hours) is when inflammation is high, pain is present, and stiffness begins. It may feel like your body needs total rest — but a well-guided movement plan offers real benefits:
1. Promotes blood and lymph flow to the area
2. Maintains joint and nerve mobility
3. Reduces muscle guarding and improves motor control
4. Builds confidence in using the affected area
Even with conditions like acute low back pain, ankle sprains, mild whiplash, or hamstring strains, early movement has been shown to reduce healing time and prevent complications down the road.
Updating the Approach: From R.I.C.E. to P.E.A.C.E. & L.O.V.E.
We’ve come a long way from the old R.I.C.E. (Rest, Ice, Compression, Elevation) model.
Today’s approach — P.E.A.C.E. & L.O.V.E. — emphasizes:
Protection, not total immobilization
Education to empower the patient
Appropriate loading (gradual movement)
Optimism and confidence in the healing process
Vascularization through gentle exercise
Exercise that’s tailored to support recovery
This reflects what we now understand: movement supports healing — when done right.
Movement Done Safely
Here are a few important reminders:
Movement should be pain-free or only mildly uncomfortable
Start with slow, controlled exercises and breathwork
Always follow guidance from a physiotherapist or healthcare professional who understands your injury
A Holistic View of Healing
Movement doesn’t just help physically. It also plays a key role in your mental and emotional recovery. Early, gentle activity can help you:
Feel more in control
Stay positive
Maintain your daily routine
Reduce fear and hesitation about movement
Final Thoughts
Rest isn’t wrong — but it’s not the whole solution.
Movement, introduced safely and at the right time, helps you recover faster, regain strength, and return to your life with more confidence.
If you’ve been injured, don’t shut down completely.
Breathe. Move gently. Trust your body.
Healing starts with thoughtful action — not stillness.
References
Dubois, B., & Esculier, J. F. (2020). Soft-tissue injuries simply need PEACE and LOVE. British Journal of Sports Medicine, 54(2), 72–73.
Bleakley, C. M., Glasgow, P., & MacAuley, D. C. (2012). PRICE needs updating, should we call the POLICE? British Journal of Sports Medicine, 46(4), 220–221.
Oliveira, T. L., et al. (2018). Early movement and its impact on healing in musculoskeletal injury: A review. Physical Therapy in Sport, 31, 29–35.
Stasinopoulos, D., & Johnson, M. I. (2006). The use of ice and static stretching in the treatment of acute muscle strain injury. British Journal of Sports Medicine, 40(6), 392–396.
