A common theory about how to treat sprains and strains, especially with exercise, is to follow the RICE sequence of rest, ice, compression, and elevation.
Although this method is still widely recommended and observed, some sports medicine physicians, including those who coined the acronym RICE, are changing their teachings. In some cases, exercise can help recovery more than rest, and icing is not always the most effective treatment.
Dr. Gabe Merkin, a former sports medicine physician who coined the term in 1978, said: he no longer advises following that protocol Evidence suggests that for some injuries, rest and cooling slow rather than aid healing.
He now recommends moving soon after an injury, especially if it’s an overuse injury, unless the patient is in pain. “The most important rule is to listen to your body because it hurts when you’re doing something wrong,” Dr. Mirkin said. “The reason there are so many injuries is because people think they can work in pain.”
The updated approach is incorporated under the (strangely named) acronym “METH” (Movement, Altitude, Traction, Thermal) or “POLICE” (Protection, Optimal Load, Ice, Compression, and Altitude).
When should ice be added and when should it be warmed?
On the other hand, many clinics and health care providers have UK National Health ServiceWe recommend applying ice to the wound for 20 minutes every 2-3 hours after injury, but scientific studies on the effectiveness of ice are inconclusive.
Dr. Julie Han, a sports medicine physician at New York University Langone Health, said there is no right or wrong answer to using heat or ice, stressing that neither can heal injuries.
“It doesn’t solve anything, and choosing one or the other doesn’t stop you from making progress,” she says. “They are essentially techniques that can help reduce symptoms.”
To reduce the pain usually caused by acute injuries, she recommends ice for the first week or two if the injury is swollen or bruised, followed by heat if the muscle is stiff. It was recommended to switch to therapy to relax and warm up the muscles. But there are no hard and fast rules, she says.
“Pick what you think is better for you,” Dr. Han said. Nonsteroidal anti-inflammatory drugs such as ibuprofen and physical therapy are the most effective treatments, she added.
Corey Kunther, physical therapist supervisor at the Mayo Clinic in Rochester, Minnesota, who usually recommends ice in the early stages of an injury to relieve pain, says both ice and heat work. Stated. He tends to recommend heat in the morning when muscles can be stiff and ice in the evening.
Dr. Mirkin said ice is “the safest pain reliever available today.” But it also reduces inflammation, which is necessary for healing, he added.
“Some swelling and inflammation is necessary because part of the healing process is swelling and inflammation,” said Kunzer. “At the same time, don’t expect too much because it can be painful.”
Arguments in favor of exercise over rest.
Through nearly two decades of physical therapy work, Kunzer said, recommendations have shifted from immobilization to earlier exercise. “I want to walk a fine line between achieving that move and keeping it,” he said of the injured muscle.
Moving too quickly after an injury can prolong the pain, while resting too much can cause stiffness and further weakness. He preached to his patients that exercise was the best medicine, and he used the phrase “movement is lotion” to encourage them to keep moving, especially if they had conditions like osteoarthritis. increase.
“Whatever activity brings you joy, stay active for as long as possible,” he said.
The optimal therapeutic approach depends on the injury.
The most appropriate recovery method depends on the type, severity and location of the injury. Many injuries heal on their own within a few weeks, but more severe injuries may require a cast or surgery.
Bottom line: If your injury is serious, seek medical advice as soon as possible. Understanding the cause of pain through a professional diagnosis can help determine whether it is safe to continue moving or whether rest is needed to heal.
It’s important to gradually increase intensity, frequency, and duration, as too rapid an increase in activity can cause injury. Warming up and cooling down becomes even more important as you age. Eating a balanced diet and getting enough sleep are good ways to stay healthy and prevent future injuries.
