In 1978 Dr. Gabe Mirkin wrote his best selling "Sports Medicine" book and coined the term RICE. RICE stands for: Rest, Ice, Compression, and Elevation. This has been used since in the medical community then with the understanding that it helps people recover from muscle soreness and general injuries by resting the affected area with ice while using compression and elevating it.
However, in 2015 Dr. Gabe Mirkin published an article explaining why his original method was wrong; and not only did it not help like he thought, but can actually make things worse. Still to this day in 2024 many healthcare practitioners such as doctors, chiropractors, physical therapist and more still recommend this method which can delay healing, instead of helping.
Inflammation's role in the healing process
When muscles become worn down be it through: an intense workout, massage therapy, overuse or trauma; then the immune system will kick in to start the recovery and healing process.
When you have a cut in your skin where germs can enter the immune system will send white blood cells to fight off germs and disease to protect you. This is also the case with damage to the tissue as the immune system sends inflammatory cells in to promote healing. These inflammatory cells known as macrophages release a growth hormone to the damaged tissue that help it recover.
Why is this important?
When cold/ice is applied to the body causes the local blood vessels to vasoconstrict resulting in decreased blood flow to the affected areas reducing the inflammatory cells also being transported. Whats worse is that studies show that this can last for hours after ice is applied which could potentially lead to nerve damage.
What else delay's healing?
Ice is not the only thing that can delay healing, anything that reduces the immune system response and release of these inflammatory cells also delays healing such as:
NSAID's (non-steroidal anti-inflammatory drugs) such as Asprin or Ibuprofen
Cortisone-type drugs
Immune system suppressants
Anything cold or ice packs
What can you do instead when sore or injured?
Following an injury one of the best things that can be done is gentle movement within a comfortable range of motion and heat.
Why add in gentle range of motion?
Gentle range of motion will prevent the area from stiffening up and structures becoming too rigid. It also has the benefit of pumping blood into and out of the affected area resulting in more nutrients coming in and inflammation leaving.
What are the benefits of heat?
Vasodilation of the blood vessels: This allows for more nutrients and inflammatories to be brought into and out of the affected area improving the rate of healing.
Relaxation of the muscles: Heat has been shown to reduce muscular tension as well as improve flexibility of the tissue.
Decrease pain: Heat has a response on the nerve endings resulting in a change to what is known as the GATE Theory. This basically means instead of your bring feeling (ow, ow, ow, ow) it may instead feel something more like (heat, heat, ow, heat) limiting the pain sensations your body can process.
Improve range of motion: Heat has been known to increase the flexibility and extensibility of soft tissue like ligaments, tendons, and muscles.
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