If you have ever suffered a soft tissue injury such as an ankle sprain or a hamstring strain then I’m sure you have heard of the old injury acronym “RICE” before. In the world of injury rehab and health and medicine this neat acronym stands for “R” = rest, “I” = ice, “C” = compression, “E” = elevation.
This acronym has been taught for many many years now and is a simplified way of getting people to remember what they “should” do immediately after an injury to help healing and to reduce further damage.
In actual fact the RICE acronym is quite an outdated way of looking at injuries and may even delay your body's natural healing process in some circumstances. The use of ice packs in the treatment of acute musculoskeletal injuries is a topic for hot debate in itself. The truth is there isn't really any good quality evidence that shows those who use ice packs following an acute injury recover any quicker or better than those who don't.
Having said that, ice can act as an effective temporary pain reliever as it numbs the pain receptors in your tissues. This may, in some circumstances, at least reduce some of the distress associated with the pain and discomfort of the injury.
So my recommendation regarding the use of ice packs is to give it a try if you have significant pain around the injury site, but at the end of the day it more than likely won't improve your healing time.
Enter the new and improved acronym to help assist the recovery process and to address the psychological components relating to rehabilitation; “PEACE & LOVE”.
"P" is Protect: For the first 24-72 hours following an injury, movement should be restricted to reduce bleeding or any further damage. Use pain as a reference in this period
"E" is Elevate: Although evidence to support the use of elevation is fairly weak it is still recommended in order to reduce swelling
"A" is Avoid anti-inflammatory modalities: Inflammation is a crucial step in the body’s healing process and the use of anti-inflammatory medications may actually be detrimental to long-term tissue healing
"C" is Compress: Using tape or bandages may help to reduce swelling and bleeding in tissues and provide some addition support and confidence
"E" is Educate: Your therapist should educate you about the injury and show you the benefits of an active approach to recovery. Injuries take time to heal and there is not a “magical cure”
After these initial few days your body needs “LOVE”
"L" is Loading: Tolerable amounts of stress should be applied to the tissues as early as symptoms allow as this will stimulate repair and remodelling
"O" is Optimism: Being pessimistic about injuries and rehabilitation has been associated with sub-optimal outcomes and worse prognosis. Injuries heal and it is important to stay positive
"V" is Vascularisation: Blood flow to the injured site is crucial for tissue repair with mobilisation and aerobic exercise improving function and reducing the need for painkillers
"E" is Exercise: Exercise is necessary to restore mobility, strength and confidence in your body. Whether you are returning to sport or not it is important to progress into more challenging exercises specific for your injury
**Credit to therunningclinic.com
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