So, two weeks ago I went on a ski trip for the first time in my life. I knew it would be hard to learn how to ski at nearly 40, but what I underestimated was the FEAR. The fear of falling itself, but also the fear of falling down the mountain, the fear of losing control of my speed, the fear of falling again where I’ve already fallen.

I’m a big scaredy-cat in general, and that REALLY tested me! But I did it, I cried a lot, I learned a lot, I had a horrible time and a wonderful time. And I can’t wait until I can go again.

Anyway, I fell a few times, but the last time was a bit worse than the ones before. My ski got stuck and my knee twisted a bit too much. I sprained my MCL. It’s terribly cliché and obviously frustrating, but it taught me a few lessons that I think can benefit you too. So here goes.

1. Not listening to my body is what caused the injury

The injury happened on day 4. At this point, I had spent 3 grueling days using my muscles in a completely novel way, with fear coursing through my veins. To say that I felt drained and exhausted is an understatement.

But my mind wanted to take advantage of these few days, so I pushed myself beyond the fatigue and decided to go anyway. It was a mistake.

Your body knows its capacity and it doesn’t care what YOU want. Learning to listen to the warning signals instead of pushing through is not an option if you want to stay healthy.

2. How to get over a crippling full-body fear

I had the great idea of falling at the top of the slope, so that meant that I had to go back onto my skis and aaaaall the way down. But after the injury, I was completely overwhelmed by a lovely mix of fear, frustration, anger and pain. My brain just wouldn’t go back on those skis, and it was making up a thousand stories about how if I did, we would DIE.

I remembered something I learnt about how when we’re in fight or flight, our field of vision narrows. We get hyperfocused because our nervous system wants to zone in on the threat. So one way to counter this state is to actively broaden your field of vision. Look away to everything in your periphery.

I was lucky enough that I was in the mountains, so I could see far and wide at a gorgeous calming landscape, which is a nice bonus. After some time, I was able to get back on the skis and safely down the mountain.

It’s a good technique to remember if you are prone to panic attacks or just general anxiety.

3. RICE is bullshit. Prefer PEACE & LOVE.

You might know the (partly) outdated RICE protocol in case of injuries: Rest, Ice, Compression and Elevation.

Compression and Elevation is still good advice to reduce swelling in the first days after the injury. But rest and (too much) ice has been shown to slow down healing.

What the body needs when it’s injured is bloodflow. Bloodflow acts as the body's delivery and disposal system, transporting oxygen, nutrients, and immune cells to injured sites while removing metabolic waste and dead tissue. And what stimulates bloodflow? Warmth and movement.

We have to completely let go of this idea that rest is a good thing after an injury. We have to move as soon as possible. Of course, I stopped skiing and avoided anything that would bring the pain above 3/10. But 2 days after the injury, I went on a 2km hike in the snow and my knee loved it. No pain after. What it really didn’t like was the 4 hours I spent on the train, not moving.

Don’t be afraid to move, as long as the pain stays around 3/10. It’s the best thing you can do for your body.

4. So... what is PEACE & LOVE?

It’s what replaces RICE nowadays.

PEACE is for the immediate gentle care of the injury: Protect, Elevate, Avoid anti-inflammatories, Compression, Education.

And LOVE is for optimal long term healing: Load, Optimism, Vascularisation, Exercise.

I’ve been following this exact protocol for the last two weeks, and I’m walking and teaching without any issue now. I still have some lingering pain of course, it’s a ligament injury after all. But it’s getting better every day, and I have peace of mind knowing I’m doing the best for my body.

5. From fear and frustration to agency

What I really want you to take from this is that injuries will happen, but they don’t have to be catastrophised. Even at 40+, your body can still recover, as long as you give it the proper care.

As you can see, Education is one of the letters of this new protocol, and in my opinion the most important one. Fear comes from uncertainty, and when you know what to do, the anxiety around your healing journey gets replaced by agency.

I’m so happy that you are reading my emails because if I can educate and empower you about caring for your own body, then my job on this planet is done.

Thank you, peace & love to you, bye-bye!

Clem