When rice and meat come to mind, you’re probably thinking about food.
However, in the world of physical therapy, RICE (rest, ice, compression, and elevation) has long been the go-to method for treating sports injuries. But recent reports suggest that solely relying on ice and complete rest might actually delay recovery. Complete rest can cause the muscles around the injury to tighten, increasing the risk of further injury when activity is resumed. While ice can help in the short term right after the injury, it could hinder the healing process over time.
So, what should you do instead of RICE? The answer is MEAT.
MEAT stands for “movement, exercise, analgesics, and treatment”.
The idea is straightforward: to recover from an injury as quickly as possible, keep moving the affected joint as much as possible throughout the recovery period. Listen to your body, stay within the limits of pain, and let your body guide what it can and cannot handle. Inflammation following an injury is a natural part of the body’s healing process, as the increased blood flow to the area helps repair damaged tissue. Continued ice application to an injury after the first few hours could hinder this natural healing process.
MEAT is Good for the Body
M for Movement: Maintaining range of motion in the injured joint is an important aspect of recovery. Your physical therapist will guide you regarding specific do’s and dont’s with exercise. As a general rule, the more you move, the quicker you will heal. Listen to your body, since pain is an indication that something isn’t right. Your therapist will help you maintain mobility in the joints surrounding the injury. This will reduce the formation of scar tissue and decrease recovery time.
E for Exercise: As the pain reduces, you will be encouraged to increase the duration and intensity of exercise under the watchful eyes of the physical therapist. A progressive routine of exercises will increase strength, improve balance and facilitate recovery. The primary objective during this stage is to promote healing while avoiding re-injury.
A for Analgesics: ‘Analgesic’ is a medical term for pain relieving medication. It is best to consult with your physician to determine the most appropriate medications. Your doctor may recommend that you start with over-the-counter medication. If it is not effective, your doctor may prescribe prescription medications including steroids.
T for Treatment: A physical therapist plays an important part in long-term recovery following any injury. Physical therapy treatment includes a variety of procedures and modalities, including therapeutic exercise, ultrasound, manual therapy and neuromuscular re-education using advanced techniques. A physical therapist can restore, retrain and improve the joints and muscles in the human body.
RICE and MEAT: It’s not just about food
We believe that human potential is limitless. As specialists in the functioning of the human body, we have earned a reputation as ‘recovery specialists’ because we help heal bones, muscles, and joints.
Injury recovery is just one aspect of what we can do for you. Physical therapists can help athletes reach their peak performance, assist seniors in leading healthy lifestyles, and help everyone live life with energy and vitality.
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How can we help you? The answer might surprise you. Perhaps we can help relieve aches and pains, or maybe we can help you become stronger and more flexible. Remember – whether you have an injury or not, we are always here to help you. It’s what we love doing, and we have dedicated our lives to improving the health of our patients and our community. So, schedule an appointment today to see what we can do for you.
