Back in 2012, I introduced a controversial—but far more effective—approach to treating soft-tissue injuries. The acronym? METH, which stands for:

• Movement
• Elevation
• Traction
• Heat

At the time, the gold standard was RICE (Rest, Ice, Compression, Elevation). Everyone was icing injuries, assuming it would reduce swelling and promote healing. But here’s the truth: ice may delay recovery by slowing blood flow, which is exactly the opposite of what you want.

I laid it all out over a decade ago in Radical Methods of Injury Rehabilitation and expanded on it with several follow-up articles:

• The New Injury Rehabilitation Paradigm: RICE Is Not Nice. Do METH Instead
• The News Is Spreading Fast: Use METH for Injuries
• Injury Treatment with METH, Not RICE
• Why RICE Is Wrong: A Better Way To Heal Injuries Fast

Now, the science is catching up.

A recent study published in The Journal of Physiology confirms what I’ve been saying all along:

“Applying heat improves the regenerative capacity of skeletal muscle after injury.”
Read the full study

Heat increases blood flow and delivers oxygen and nutrients needed for tissue repair. But here’s the key: heat also increases swelling—which is only a problem if you don’t move the area, elevate it, and help drain it.

That’s where traction, if possible, comes in. When you apply gentle traction and controlled movement to the injured area (while keeping it elevated), you can flush waste products out and speed up healing. If traction isn’t practical for a particular injury, focus on movement and elevation to help keep the area clear.

METH isn’t just better than RICE—it’s smarter.

What You Need to Know:

• Ice restricts blood flow and can delay healing
• Heat boosts circulation and enhances recovery
• But heat must be paired with elevation, movement, and—if possible—traction to prevent excess swelling
• Don’t rest completely—move intelligently and consistently

Final Thoughts

Whether you’re a trainer, therapist, or simply someone who wants to bounce back from an injury faster, it’s time to rethink the old protocols.

Ditch the RICE. Do METH instead.

👉 Want the details? Check out my full breakdown here:
The New Injury Rehabilitation Paradigm