If you haven’t heard, it’s no longer cool to rest and ice an injury. Forget the old RICE method and start using METH instead. I coined the acronym over a decade ago in this article, and it’s been popular ever since—for good reason: it works!

METH stands for movement, elevation, traction, and heat. Notice how movement comes first? That’s intentional—it’s the priority! In fact, movement is involved in every aspect of METH. Let’s break it down.

Movement

Choose a pain-free movement that works for you—walking, cycling, rowing, or swimming are great options. If you’re in a cast, even wiggling your fingers or toes counts. The key is to pick something that doesn’t cause pain—or better yet, relieves it. For athletes, concentric-based movements like cycling or sled dragging are ideal since they don’t cause muscle damage. For most people, walking does the trick.

Elevation

Think of pushing a wheelbarrow—it’s easier downhill than uphill. Gravity works the same way for healing. Whenever possible, elevate the injured limb above heart level, then add movement to encourage drainage.

Traction

Applying traction opens up a joint, allowing nutrients in, increasing range of motion, and decreasing pain. You can use resistance bands for joint traction (see this ankle example). For the spine, try hanging from a bar or lying over a foam roller. Just remember—if you use a passive method, follow it with movement.

Heat

Moist heat improves circulation, bringing nutrients and healing factors to the injured area. But here’s the catch—you must move while applying heat. Otherwise, you risk swelling, increased pain, or even myositis ossificans. To learn more, check out my appearance on the FSM Sports Game Changers Podcast.

Active Recovery Rules

If you want to speed up recovery, you need to move! Bodywork can be helpful, but it’s not enough. Passive treatments may give temporary relief, but unless you move afterward, the benefit fades. As Stan Efferding says:

“There are many externally imposed recovery actions and strategies that elicit movement. But, it’s the movement itself that elicits recovery.”

Bottom Line: Movement is key to healing. Whether you’re bouncing back from a workout or an injury, move—and move often!