The standard procedure for most injuries often involves anti-inflammatories, painkillers, and the RICE method—rest, ice, compression, and elevation. But what if this approach is slowing down recovery instead of promoting it?
A Different Approach to Healing
Instead of following the conventional method, I recommend the opposite:
- No rest, no compression—use movement with traction. Rest can lead to atrophy and weakness, while compression may restrict blood flow. In contrast, movement with traction relieves pressure, increases circulation, and enhances healing.
- No ice—use heat instead. Ice slows down recovery by restricting blood flow, while heat encourages circulation, bringing oxygen and essential healing factors to the injured area. Elevation may still be useful in certain cases.
This approach, which I call METH (Movement, Elevation, Traction, Heat), aligns with the insights of experts like Dr. Tim McKnight and Dick Hartzell, co-author of Don’t Ice That Ankle Sprain. Keep in mind that this applies to low-grade sprains only.
Should You Take Anti-Inflammatories?
Yes—but not the typical kind. Instead of NSAIDs like ibuprofen, opt for proteolytic enzymes, which act as natural anti-inflammatories. These enzymes break down dead tissue without interfering with the body’s natural healing process, unlike NSAIDs, which can cause unwanted side effects. Proteolytic enzymes are widely used in Europe as an alternative to conventional medications. A great resource on this topic is Systemic Enzyme Therapy by Dr. William Wong.
Expert Insights on Injury Rehabilitation
Kelly Starrett (Becoming a Supple Leopard) and Gary Reinl (Iced! The Illusionary Treatment Option) emphasize a key principle: “Garbage out, groceries in!” In other words, waste must be removed, and nutrients must be delivered for healing to occur. Here’s why the conventional RICE method is flawed:
- The lymphatic system, not the circulatory system, removes waste from injured tissue. Muscle contraction—not immobilization—is necessary to move lymph and clear out inflammation.
- Ice may reduce pain but causes congestion in the tissue, slowing the evacuation of waste and shutting down nerve-muscle communication.
- NSAIDs block the inflammatory response, disrupting the healing process at its earliest stage. Inflammation is a necessary step for repair and remodeling.
- Compression should mean muscle activation, not passive pressure. Muscle contractions help flush waste from the injured tissue and bring in healing nutrients.
The Bottom Line
Forget RICE—do METH instead to recover faster and more effectively. A new injury rehabilitation paradigm is here, and it’s backed by science. The choice is yours.
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