3

votes

Do you RICE still?

Answered on September 12, 2014
Created August 09, 2012 at 1:14 AM

I recently watched this video about a more intuitive way to deal with your body's response to injuries. I've never heard of not icing to speed up the healing process since we've always been told that to do that. I thought it was interesting and wondered if anyone else has been doing this? I personally just walk off everything or apply a lot of pressure.

link text

4498698fa91a620e4ee5b618da71016a

(427)

on August 11, 2012
at 01:51 AM

Time to do some n=1 eh?

4498698fa91a620e4ee5b618da71016a

(427)

on August 11, 2012
at 01:49 AM

I like arnica if not only because it gives me a reason to rub the area vigorously to stimulate the blood and not be greasy. Arnica- the placebo that works.

Bf57bcbdc19d4f1728599053acd020ab

(5043)

on August 10, 2012
at 06:29 AM

have to disagree there, Christine. Homeopathic is often quite effective, and I have lots of evidence that arnica works well. Europeans have used it for ages. And in any case, placebos are often quite effective, for what it's worth.

78964c5cc470f86a5897db8e1ce8e6f9

on August 10, 2012
at 04:02 AM

Arnica is homeopathic, i.e. - no more effective than a placebo. Don't waste your money.

81348acb7b886e2b32ca915d250268f3

(1022)

on August 10, 2012
at 01:54 AM

..and lymph drainage. They also mention post workouts, that is not an injury. Yes there will be some minor inflam but not much. When DOMS sets in, I recommend to people to be active, walk/move around a lot, that stimulates the lymph/circulatory systems and will repair muscle tissue faster. Then again, my training is based on CW, and we all know how reliable that is, lol

81348acb7b886e2b32ca915d250268f3

(1022)

on August 10, 2012
at 01:49 AM

@gydle, yes my mistake, I didn't even see the link there. I just watched it then. What they are saying in the vid is totally correct, toxins/bad blood build up and congest at the site of an injury. This lymph needs to be drained out, to make room for new/nutrient rich blood to get back in and repair the damaged tissue. I would be quite reluctant to get someone with a sprained ankle (for example) to be moving it around straight away, because it is gonna hurt them and cause further inflammation. Sure, once the inflamatory response has dissipated, get it moving, get it treated with massage..

81348acb7b886e2b32ca915d250268f3

(1022)

on August 10, 2012
at 12:49 AM

I work as a remedial massage therapist, anyone who comes to see me with an acute injury they sustained within the last 48 hours I don't treat, I tell them to RICE, and say they can rebook in a day or two if they want.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on August 09, 2012
at 05:04 PM

I have recommended RICE for the acute phase (24-72hs post injury). I have however consistently known that antiinflammatory meds are problematic and recommend against them. Looks like a good time for me to really delve into this subject and challenge some of my own preconceptions.

3846a3b61bc9051e4baebdef62e58c52

(18635)

on August 09, 2012
at 05:01 PM

Not for nothing, but the point the video makes is that Ice is simply a mainstay that has no real backing by science. It has just become "common knowledge". I would like to see some of the answering peoples show this to be incorrect.

Bf57bcbdc19d4f1728599053acd020ab

(5043)

on August 09, 2012
at 02:27 PM

you should watch the video in the OP before answering like this...

Bf57bcbdc19d4f1728599053acd020ab

(5043)

on August 09, 2012
at 02:27 PM

Totally fascinating video, thanks for posting.

A9007c998e3b924deebbe9ebb98d4db6

(340)

on August 09, 2012
at 05:46 AM

You could be right, but can you provide something to back this up?

78964c5cc470f86a5897db8e1ce8e6f9

on August 09, 2012
at 02:27 AM

I'm a few months post-op from knee surgery, so I still ice (and compress, if using my Moji wrap) after I stress my bad knee. I can't use NSAIDs, so icing is my best bet for pain and swelling control.

Cfc7dee889a66db9cd76c4f348109294

(1652)

on August 09, 2012
at 02:18 AM

I RICE and then MEAT

78964c5cc470f86a5897db8e1ce8e6f9

on August 09, 2012
at 01:49 AM

RICE reduces pain in swelling in muscle tissue. It's not necessarily recommended for ligament injuries, where there's limited blood supply already. http://www.thesportsphysiotherapist.com/rice-or-meat-protocol-for-acute-ligament-sprain-treatment/ I like RICE for the acute phase of injury, then gentle movement and exercise in the days after.

4498698fa91a620e4ee5b618da71016a

(427)

on August 09, 2012
at 01:44 AM

Off the top of my head I think Gary said the swelling is the bodies final response to healing itself and to help it along compression to move the blockage makes more sense than icing which stops it in its tracks...so icing technically doesn't reduce anything but the pain factor? Just curious...a lot of new ideas were bought about in that video so I'm in the middle of processing.

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6 Answers

6
78964c5cc470f86a5897db8e1ce8e6f9

on August 09, 2012
at 01:39 AM

Icing doesn't speed the healing process - it reduces inflammation and swelling. And yes, I still use the RICE protocol for some injuries.

4498698fa91a620e4ee5b618da71016a

(427)

on August 09, 2012
at 01:44 AM

Off the top of my head I think Gary said the swelling is the bodies final response to healing itself and to help it along compression to move the blockage makes more sense than icing which stops it in its tracks...so icing technically doesn't reduce anything but the pain factor? Just curious...a lot of new ideas were bought about in that video so I'm in the middle of processing.

78964c5cc470f86a5897db8e1ce8e6f9

on August 09, 2012
at 02:27 AM

I'm a few months post-op from knee surgery, so I still ice (and compress, if using my Moji wrap) after I stress my bad knee. I can't use NSAIDs, so icing is my best bet for pain and swelling control.

78964c5cc470f86a5897db8e1ce8e6f9

on August 09, 2012
at 01:49 AM

RICE reduces pain in swelling in muscle tissue. It's not necessarily recommended for ligament injuries, where there's limited blood supply already. http://www.thesportsphysiotherapist.com/rice-or-meat-protocol-for-acute-ligament-sprain-treatment/ I like RICE for the acute phase of injury, then gentle movement and exercise in the days after.

3
Ce57a94251224f9696faf47f9ca630a0

(858)

on August 09, 2012
at 02:29 AM

I have a friend who is a massage therapist. One day I injured myself and asked him, "Should I ice it, or put heat on it?" He replied, "Do what you think would feel the best."

Fast forward a couple of years (3 months ago) when I popped a calf muscle. I got home, elevated it, and put heat on it. It seemed like what my body needed. After a few hours, I thought maybe I should ice it, and looked it up on the interwebz. Every freaking site said to never, ever put heat on it. That ice was to only way to go. But you know what? That muscle was worlds better in just one day. It healed a couple of weeks sooner than what all those sites said it would.

A few months ago my mom sprained her ankle pretty bad, and used heat instead of ice. She was back on her feet in a few days with barely a limp. I am on the heat train.

1
Bf57bcbdc19d4f1728599053acd020ab

(5043)

on August 09, 2012
at 12:53 PM

I don't ice anymore, I use those heat/cool gels like Perskindol or better yet arnica, that increase blood flow to the area. They work really well for sore/pulled muscles.

I also saw an article not long ago (Can't find it now though) about why NOT to use ice and immobilization for a sprained ankle, but instead do specific movements using elastic bands, and how moving it correctly post-sprain can result in a dramatically faster healing time. Apparently professional football players etc all do this now.

78964c5cc470f86a5897db8e1ce8e6f9

on August 10, 2012
at 04:02 AM

Arnica is homeopathic, i.e. - no more effective than a placebo. Don't waste your money.

Bf57bcbdc19d4f1728599053acd020ab

(5043)

on August 10, 2012
at 06:29 AM

have to disagree there, Christine. Homeopathic is often quite effective, and I have lots of evidence that arnica works well. Europeans have used it for ages. And in any case, placebos are often quite effective, for what it's worth.

4498698fa91a620e4ee5b618da71016a

(427)

on August 11, 2012
at 01:49 AM

I like arnica if not only because it gives me a reason to rub the area vigorously to stimulate the blood and not be greasy. Arnica- the placebo that works.

1
81348acb7b886e2b32ca915d250268f3

(1022)

on August 09, 2012
at 02:07 AM

The RICE technique is still the most effective way to deal with injuries. Use RICE in the first 48 hours after the injury, then you can begin massage, stretching and then implement restrengthening the muscles.

A9007c998e3b924deebbe9ebb98d4db6

(340)

on August 09, 2012
at 05:46 AM

You could be right, but can you provide something to back this up?

81348acb7b886e2b32ca915d250268f3

(1022)

on August 10, 2012
at 01:49 AM

@gydle, yes my mistake, I didn't even see the link there. I just watched it then. What they are saying in the vid is totally correct, toxins/bad blood build up and congest at the site of an injury. This lymph needs to be drained out, to make room for new/nutrient rich blood to get back in and repair the damaged tissue. I would be quite reluctant to get someone with a sprained ankle (for example) to be moving it around straight away, because it is gonna hurt them and cause further inflammation. Sure, once the inflamatory response has dissipated, get it moving, get it treated with massage..

Bf57bcbdc19d4f1728599053acd020ab

(5043)

on August 09, 2012
at 02:27 PM

you should watch the video in the OP before answering like this...

81348acb7b886e2b32ca915d250268f3

(1022)

on August 10, 2012
at 01:54 AM

..and lymph drainage. They also mention post workouts, that is not an injury. Yes there will be some minor inflam but not much. When DOMS sets in, I recommend to people to be active, walk/move around a lot, that stimulates the lymph/circulatory systems and will repair muscle tissue faster. Then again, my training is based on CW, and we all know how reliable that is, lol

81348acb7b886e2b32ca915d250268f3

(1022)

on August 10, 2012
at 12:49 AM

I work as a remedial massage therapist, anyone who comes to see me with an acute injury they sustained within the last 48 hours I don't treat, I tell them to RICE, and say they can rebook in a day or two if they want.

0
Fd7b128cf714044a86d8bd822c7a8992

(4292)

on August 09, 2012
at 01:09 PM

Yes, I still RICE (although technically I "ice" with a bag of frozen corn - it might not be nutritious, but it's AWESOME as an ice pack because of all the little pieces. And you reuse one bag for about a week; just keep sticking it back in the freezer when you're done with it). Icing really helps with my knee pain, which is the one nasty leftover from my days of distance running.

0
A9007c998e3b924deebbe9ebb98d4db6

(340)

on August 09, 2012
at 05:58 AM

Everything has its time and place. There is likely no single remedy that is best for all circumstances.

Some memory I can't quite place yet is telling me something about alternating heat and cold being a good remedy for injuries with swelling. Maybe this aids the reduction of pain and inflammation and at the same time helps accelerate healing and clear out congestive elements at the injury site.

Can anyone else comment on this combination?

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