The typical method of treating injuries has been challenged in a recent article published by the Wall Street Journal. If you’ve ever had a minor injury, you might have been recommended the RICE method, which stands for rest, ice, compression and elevation. However, three new methods have been introduced, which are now considered more effective.
According to the article, RICE has the potential to delay the healing process. Icing an injured area and resting reduces the amount of blood flow, and can slow down recovery. Todd Buckingham, a movement science professor at Grand Valley State University, said blood flow is essential to healing.
“One of the ways the body heals injuries is through increased blood flow to (an) injured area,” said Buckingham. “Increasing blood flow to the area brings oxygen and nutrients that can help the body heal. There are also cells that can help fight infection and repair (a) wound, like white blood cells. By icing the affected area, you are decreasing blood flow, which inhibits the amount of repair and healing that can occur.”
RICE can still be used, but it should not be a long-term plan for recovery.
“RICE can still be helpful in certain situations, such as managing pain and swelling immediately after an injury occurs,” Buckingham said. “However, its use should be limited to immediately post-injury.”
Two of the new methods, MEAT and PEACE, focus on movement and improving patients’ recovery time. MEAT stands for movement, exercise, analgesics (pain medication) and treatment. PEACE means protection, elevation, avoiding anti-inflammatories, compression and education.
MEAT consists of light, pain-free motion under the supervision of a coach, doctor or athletic trainer.
“By gently moving the affected area, you can increase blood flow, which will increase the amount of healing and repair that can occur,” Buckingham said. “Obviously, there is such a thing as too much movement, which is why it’s important to check with your doctor before doing anything too strenuous.”
PEACE is an approach that puts more emphasis on education. The more informed a patient is about their injury, the better equipped they will be to manage recovery. PEACE prevents patients from doing too much too soon, while still doing functional movement to heal their injury.
Both of these practices can then be followed by LOVE– load, optimism, vascularization and exercise. This protocol is typically used four to five days after injury, and still focuses on movement and increasing blood flow to improve recovery. However, unlike MEAT and PEACE, having the right mindset is a pillar for this approach.
Maintaining positivity during healing is something Leeyah Samuels believes is necessary. Samuels is a student-athlete on GVSU’s track and field team. Having had minor injuries in the past, she’s familiar with RICE, but believes that if she knew of other methods, her recoveries would’ve been different. Samuels stated the road to recovery is ultimately easier with a good attitude.
“I strongly believe mindset is a big part of recovery,” Samuels said. “You have to stay positive and be patient while your body heals itself. It is very easy for us to doubt ourselves and our ability to perform after we get back from an injury. Your mind will make you believe that you are unable when you are more than capable.”
