R.I.C.E.
Rest • Ice • Compression • Elevation
R.I.C.E. is a theory developed in 1978 by Dr. Gabe Mirkin in The Sports Medicine Book to treat acute sports injuries to inhibit inflammation and swelling and speed up recovery.
An abundance of research demonstrates rest and ice do not expedite recovery, but instead impair recovery and may even damage tissue. Dr. Gabe, who proposed R.I.C.E. therapy, has also refuted his 1978 claim, and research and evidence to date have shown that R.I.C.E. therapy cannot help recovery.
What You Should Do Instead of R.I.C.E.
P.O.L.I.C.E.
Protect • Optimal loading • Ice • Compression • Elevation
Rather than not doing anything and resting, start moving as soon as you can do so, pain-free.
Activation/mobility exercises are low-intensity physical activity that’s pain-free and takes you through a full range of motion.
Active recovery
For minor injuries, rehabilitation can begin as early as the next day, assuming there is no pain associated with the desired movements. However, if the injury is severe, it is best to follow a physician’s advice on rehabilitation.
Through active recovery, the contraction of the affected tissue enhances blood circulation and lymphatic drainage which expedites the evacuation of metabolic waste products from the affected area.
In summary, R.I.C.E. is a myth. Instead, engage in pain-free full range of motion movement as soon as possible unless advised otherwise by a physician.
