For decades, RICE (Rest, Ice, Compression, Elevation) has been the go-to method for treating injuries. But is it still the best approach? Even Dr. Gabe Mirkin, the man who first introduced RICE in 1978, has questioned its effectiveness in recent years.
“Nobody believes in rest anymore,” says Dr. Mirkin. “There is no data to show that ice does anything more than block pain. And there is data that shows it delays healing.”
So, if RICE isn’t always the best option, what is? Some experts now recommend METH (Movement, Elevation, Traction, Heat) as a better alternative. Let’s take a closer look at why METH may be the future of injury recovery.
“Nobody believes in rest anymore,” says Dr. Mirkin. “There is no data to show that ice does anything more than block pain. And there is data that shows it delays healing.”
So, if RICE isn’t always the best option, what is? Some experts now recommend METH (Movement, Elevation, Traction, Heat) as a better alternative. Let’s take a closer look at why METH may be the future of injury recovery.
Why Ice May Not Be the Best Solution for Healing
While ice can help reduce immediate pain and swelling, research suggests that excessive icing may slow down healing by:
- Restricting blood flow – Blood flow is essential for flushing out inflammation byproducts and delivering nutrients needed for tissue repair.
- Delaying recovery – Ice numbs pain, but it doesn’t promote healing. Some studies suggest that icing too often prolongs swelling and increases stiffness.
- Impacting the lymphatic system – Ice reduces circulation, which can actually cause swelling to worsen over time instead of reducing it.
What is METH? A Modern Approach to Injury Recovery
Paul Catanzaro, an exercise physiologist, along with other healthcare practitioners, have proposed a new method: METH (Movement, Elevation, Traction, Heat). This approach focuses on keeping the injured area moving, rather than immobilizing it.
METH Explained:
METH Explained:
- Movement – Gentle movement encourages circulation, reduces stiffness, and promotes faster healing. Staying completely still can make recovery slower.
- Elevation – Keeping the injured limb raised helps fluid drain away from the injury, reducing swelling and improving circulation.
- Traction – This means gently stretching or pulling the injured area to help maintain mobility and flexibility. Similar to how bed rest is no longer recommended for back pain, injuries in other areas benefit from movement rather than immobilization.
- Heat – Applying short bursts of heat increases blood circulation, relaxes muscles, and reduces tension in the injured area. This can speed up recovery and make movement less painful.
Should You Stop Using Ice and Switch to METH?
Not necessarily. Both methods have their place.
Here’s a balanced approach:
The key takeaway? Don’t rely solely on ice for healing. Instead, focus on movement and circulation to support your body’s natural recovery process.
Related: If you want to use ICE, here is the best way to apply it
Here’s a balanced approach:
- For acute injuries (first 24 hours): Ice, compression, and elevation can help control pain and swelling—but avoid prolonged icing.
- After 24 hours: Movement, traction, and heat can promote blood flow, flexibility, and healing.
The key takeaway? Don’t rely solely on ice for healing. Instead, focus on movement and circulation to support your body’s natural recovery process.
Related: If you want to use ICE, here is the best way to apply it
How Long Should You Use Ice or Heat?
Applying ice or heat correctly is crucial for maximizing benefits while avoiding potential downsides.
Guidelines for Ice & Heat Therapy:
Related: The best way to use heat therapy
Guidelines for Ice & Heat Therapy:
- ICE: Apply for 10 minutes, remove, let the area warm up, and reapply if needed. Avoid prolonged icing to prevent circulation issues.
- HEAT: Apply for 20 minutes, then take a 40-minute break before reapplying. Short bursts work better than continuous heat exposure.
Related: The best way to use heat therapy
Final Thoughts: RICE vs. METH – Which One Is Best?
- RICE has been the standard for years, but new research suggests that movement-based recovery is often more effective.
- METH promotes better blood flow, mobility, and long-term healing instead of just masking pain.
- The best approach? A combination of both, depending on the stage of injury.
Always consult a healthcare professional for proper injury management to avoid long-term complications.
If you found this post helpful, share it so others can benefit too!
References
- http://fitforlifewellnessclinic.com/rice-versus-meth-a-new-approach-for-healing-soft-tissue-injuries/
- http://www.macleans.ca/society/the-end-of-the-ice-age/
- http://www.healthsnap.ca/blog/meth-new-rice-ice-rest-move-treat-injury-sprain.html#.VsUkavl96Uk
RSS Feed
