This is the current theory of how to The best way to treat strains and sprains, particularly those caused by exercise, is through a combination of ice, heat, or icing. to Follow the R.I.C.E. sequence — rest, ice, compression and elevation.
While R.I.C.E. is widely used and recommended, certain sports medicine specialists, including one of the doctors who invented the acronym, have changed their recommendations: In some situations, movement rather than rest can be better for recovery, and icing may not always be the most effective remedy.
Dr. Gabe Mirkin a In 1978, a sports medicine doctor who retired in 1978 was the one to coin this term. he no longer advises following that protocol Because of the evidence that resting and using ice to treat some injuries can delay rather than help healing.
Especially for overuse injuries, he now advises patients to move early after an injury if they do not feel pain. “The most important rule is to listen to your body because you feel pain when you’re doing something wrong,” Mirkin, Dr. “The reason injuries are so common is that people think they can work through pain.”
A new approach is incorporated in the acronyms (with an awkward name) “M.E.T.H.” — movement, elevation, traction and heat — or “P.O.L.I.C.E.,” Protection, optimal loading and ice, compression and elevation.
What is the difference between heating and icing?
Many clinics and healthcare providers offer a wide range of services, such as Britain’s National Health ServiceIce is recommended for use. to The injury is for every 20 minutes to Studies on the effects of ice three hours after a trauma have not been conclusive.
Dr. Julie Han, a NYU Langone Health’s sports medicine doctor, who is a specialist in the field of sport medicine, has said that there are no rights or The wrong answer to whether to Heat or Ice, but stressed that either would not cure a wound.
“It’s not going to fix anything, it’s not going to impede your progress if you choose one over the other,” “She said” “They’re essentially techniques that could be helpful in alleviating symptoms.”
Typically, to She recommended that icing be used for the first seven days to reduce acute pain. or Two when swelling is present or Switch over if you are bruised to Heat therapy to If you have stiffness, relax the muscle and warm it up. She said there was no rule that is set in stone.
“Choose what feels better for you,” “Dr. Han” said. She added that the best treatments are nonsteroidal anti-inflammatory drugs, such as ibuprofen and physical therapy.
Corey Kunzer, a Physical therapists from the Mayo Clinic, Rochester, Minn. said that they usually recommend ice when an injury first occurs. to Both ice and warmth can help to relieve pain. He tends to If you have stiff muscles in the mornings, heat is best. Use ice at night.
Ice It is not. “safest pain medicine available today,” Mirkin added. He added that it reduces inflammation as well, and this is essential for healing.
Mr. Kunzer said, “You want some of that swelling and inflammation because that is what some of the healing process happens with,” He said. “At the same time, you don’t want too much because it can be painful.”
Why you should move more than rest.
In his almost two decades in the field of physical therapy, Kunzer has seen a shift away from immobility and towards more early movement. “You want to walk that tightrope, that fine line between getting that motion, but also still protecting it,” “He said about the injured muscle.”
In addition to causing pain and discomfort, resting too long can lead to stiffness and loss of muscle strength. Exercise is best for health, he tells his patients. “motion is lotion” to encourage patients to It is important to keep active, especially if they suffer from osteoarthritis.
“Be as active as you can for as long as you can, with whatever activities bring you joy,” He said.
The type of injury will determine the best approach to treatment.
The type of injury and the severity of it will determine what recovery technique is best. Most strains are able to heal themselves. a Some may require more than a few weeks to be treated. to Be immobilized a Cast or may require surgery.
Bottom line: If a serious injury occurs, you should seek advice from a Consult your doctor for treatment advice as soon as you can. The cause of pain can be determined by understanding the symptoms. a A professional diagnosis is a good way to determine the safety of a product. to Keep moving or If rest is needed for healing.
When people overdo it, they can get injured to their exercise regimen too quickly, so it’s important to Gradually increase intensity, frequency, and duration. It is important to warm up and cool down as you grow older. Eat a Good ways to improve your health are to eat a balanced diet, and get enough sleep. to Prevent future injuries by staying healthy.