Rehab Rivalry or Best Pals?
When it comes to injury rehabilitation, choosing the right approach can significantly impact recovery time and outcomes. Two commonly used methods are RICE (Rest, Ice, Compression, Elevation) and MEAT (Movement, Exercise, Analgesics, Treatment).
Which one should be used?
The RICE method is an age-old method that has been taught and implemented for decades. This method is very effective in the acute stage of an injury (immediately to 3 days post-injury) to reduce swelling. However, RICE does not do anything to help facilitate tissue healing or strength and flexibility. This is where MEAT comes in.
MEAT takes a more proactive approach to rehabilitation by emphasizing movement, exercise, and early mobilization. This method is advantageous to those with chronic or overuse injuries, or in the subacute phases of healing.
This method promotes tissue healing through movement and exercise by way of increased blood flow. Blood carries nutrients and oxygen to the injured tissues which are vital for collagen synthesis and tissue remodeling. By consistently moving through the pain-free range of motion and eventually progressing to strengthening exercises, you will avoid the deconditioning caused by prolonged rest after injury.
MEAT has also been shown to reduce the incidence of reinjury due to the strengthening and mobilization of imbalances that may have contributed to the injury in the first place.
An example of movement and exercise for an ankle injury:
Start with: Writing the ABC’s with your ankle and ankle pumps.
Then, Progress to: Standing weight shifting and standing heel/toe raises.
Next, Progress to: Single leg standing, resistance bands, and mini squats.
Finally, Progress to: small hops, full range squats (then add weight), activities you were accustom to before the injury.
Don’t throw your ice pack out the window just yet! RICE is still the best method for immediate relief of pain and swelling post injury. Just don’t wait too long to switch over to the MEAT method, to start building back, stronger than before!
References:
1. Bleakley CM, Glasgow P, MacAuley DC. PRICE needs updating, should we call the POLICE? Br J Sports Med. 2012;46(4):220-221. doi:10.1136/bjsports-2011-090297
2. Fernandez-Cuevas I, Bouzas Marins JC, Arnaiz Lastras J, et al. The effects of cryotherapy on proprioception system. J Therm Biol. 2013;38(8):298-301. doi:10.1016/j.jtherbio.2013.06.006
3. Kim K, Park J, Lee J. Effects of movement with pain on the muscle strength and proprioception of the knee joint in healthy adults. J Phys Ther Sci. 2016;28(6):1871-1873. doi:10.1589/jpts.28.1871
4. Lewis PB, Ruby D, Bush-Joseph CA. Muscle soreness and delayed-onset muscle soreness. Clin Sports Med. 2012;31(2):255-262. doi:10.1016/j.csm.2011.09.009
5. Michlovitz SL. Thermal Agents in Rehabilitation. F.A. Davis Company; 2013.
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