First, the boundary: this is general information, not a diagnosis. Numbness, a joint that will not bear weight, a visible deformity, a pop followed by swelling, or pain that wakes you at night is a doctor's visit, not an internet article.
RICE got updated
The old rest-ice-compression-elevation advice has been replaced in sports medicine literature by the PEACE & LOVE framework published in the British Journal of Sports Medicine: Protect, Elevate, Avoid anti-inflammatories early, Compress, Educate — then Load, Optimism, Vascularisation and Exercise. The headline change is that prolonged rest is now considered part of the problem.
Load is medicine
Tissue rebuilds in response to gradual, tolerable load. The American Academy of Orthopaedic Surgeons and the American Physical Therapy Association both frame rehab around progressive loading rather than waiting for pain to vanish on its own.
- Work the pain-free range first, then expand it.
- Train everything that is not hurt — a sprained ankle is not a reason to skip upper body.
- Mild discomfort during rehab that settles within 24 hours is usually acceptable; sharp pain and next-day swelling are not.
- Rebuild strength before you rebuild intensity.
Do not train around it forever
Six weeks of avoiding a movement turns into a habit. A coach who has trained around real injuries can keep you moving while your physical therapist handles the injury itself. Billy has done both sides of that.
If you want this handled for you instead of figured out alone, Billy's 90-Day Program is the version of all of this built around your body, your schedule and your starting point.
See the 90-Day ProgramCompletely optional. Everything above is yours either way.
- British Journal of Sports Medicine — Dubois & Esculier, 'Soft-tissue injuries simply need PEACE and LOVE' (2020)
- American Academy of Orthopaedic Surgeons — OrthoInfo patient guidance on sprains and strains
- American Physical Therapy Association — ChoosePT guidance on progressive loading
Figures reflect the published guidance from these bodies at the time of writing. Guidelines are updated periodically — check the source for the current version.