“The principle of R.I.C.E. (Rest, Ice, Compression, and Elevation) has gone by the wayside,” explains host Dr. Andrew. When we get injuries, we often assume that icing the problem is best. However, there are more modern, effective ways to care for your injury, which Dr. Andrew lays out today.

Although icing an injury can reduce inflammation or pain, it fails to promote the movement we need to heal. It may seem counterintuitive, but we do need to get our blood flowing to allow our body to do its natural processes. By incorporating active rest, compression, and elevation into your routine, you will be able to care for your injury in the most beneficial way possible.

Whether you have a sprained ankle or shoulder, there’s more to healing than R.I.C.E. Learn more about the acronym behind C.A.R.E., the importance of active rest, and why you should modify your activities instead of not moving at all.

Quotes

• “The principle of R.I.C.E. (Rest, Ice, Compression, and Elevation) has gone by the wayside.” (1:22-1:29| Dr. Andrew)

• “When we just ice, don’t move, and take anti-inflammatory medications, we dampen or reduce the effect that our body goes through when trying to heal from an injury.” (6:47-7:02| Dr. Andrew)

• “Sometimes, when we take medications that block our body’s natural processes, it kicks the can down the road on how long it actually takes us to recover from these things.” (7:33-7:43| Dr. Andrew)

• “Ice, at the end of the day, doesn’t promote movement. It doesn’t promote healing at the moment right now.” (10:24-10:31| Dr. Andrew)

Links

https://thesportjournal.org/article/the-r-i-c-e-protocol-is-a-myth-a-review-and-recommendations/

https://thischangedmypractice.com/move-an-injury-not-rice/

https://marathonhandbook.com/injury-recovery-rice-peace-and-love/

Connect with Physio Room: 

Website | ​​https://physioroomco.com/

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Facebook | https://www.facebook.com/physioroomco

Andrew’s Personal Instagram | https://www.instagram.com/dr.andrewfix/

Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/

Podcast production and show notes provided by HiveCast.fm

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When we are injured, our first instinct is often to rest and take it easy. And while rest is important, too much of it can actually make the healing process take longer. That’s because when we’re inactive, our muscles weaken and our joints stiffen.

Exercise, on the other hand, helps to keep our muscles and joints strong and flexible. It also increases blood flow to the injured area, which aids in the healing process. Be sure to talk to your doctor about a safe exercise routine that will help you heal properly and get back to your normal activities as soon as possible, if you’ve recently been injured.

The thought of exercising may be daunting when you’re injured. However, getting active is
often crucial for a speedy recovery. The best exercises for different types of injuries depend
on the area that’s hurt.

For example, if you have a muscle strain, it’s important to do exercises that don’t put too much stress on the injured area. Low-impact activities like swimming or biking are good options.

If you’ve sprained your ankle, strengthening and stability exercises are key. Once the pain and
swelling have gone down, try doing calf raises or balance exercises on one leg. Low-impact aerobic activities can help increase range of motion and reduce pain for someone with arthritis. Water aerobics or using an elliptical machine are good choices.

Here are a few exercises that can help you recover faster from an injury:

1. Cardio
   Getting your heart rate up will help increase blood flow to the injured area and speed up the
   healing process. Start with some light cardio and gradually build up your intensity as you feel comfortable.
2. Strength Training
   Developing strength in the muscles around the injured area will support it and help prevent
   future injuries. Start with lighter weights and fewer repetitions and progress as you get stronger.
3. Flexibility Training
   Stretching helps improve range of motion and can prevent scar tissue from forming around the injury site.

If you’ve suffered an injury, you know the frustration of not being able to do the things you
love. Whether it’s a sprain, strain, or something more serious, injuries can sideline us for
weeks, months, or even longer. But there is hope! You can create a personalized injury recovery program that will help you get back to your pre-injury self.

10 tips for creating a personalized injury recovery program:

1. Talk to your doctor. Before you start any kind of exercise program, it’s important to check in with your doctor. They can give you specific guidance on what types of activities are safe for you to do based on your injury and overall health.
2. Start slow and build up gradually. Once you have the green light from your doctor, start slowly with your exercises. If you ve been out of action for a while, have a talk with your doctor about the right exercise program for you. Decide on an exercise routine that will build up your strength and flexibility to give you an energy boost for your workout without overstressing your body.
3. Get to know your body. Think about the kinds of exercises that you enjoyed before your injury. If you’ve never been into aerobics, yoga or Pilates, now is a great time to give them a try.
4. Stay positive. It’s easy to get discouraged when you’re just starting out. Don’t let it throw you off track. Remember, your exercise goals are realistic and achievable. Just take it one day at a time and give yourself plenty of encouragement along the way.
5. Be your own best coach. Be a good sport and set realistic goals for yourself. If you fall short of reaching a goal, congratulate yourself on trying.
6. Know when to call it quits. Don’t try to push yourself too far too soon.
7. Remember the pain is temporary, but a healthy lifestyle will be with you for the long haul.
8. Keep a food diary to monitor your intake and stay on track.
9. Get plenty of rest and sleep each night.
10. Go out for a walk or jog in the evening to help you relax after a long day at work or school.

It is widely accepted that exercise is beneficial for overall health, but did you know that it can also be helpful in the recovery process after sustaining an injury? Exercise can help to improve range of motion and increase muscle strength, which can aid in the healing process and help you to return to your normal activities more quickly.

Exercise can also help to reduce pain and swelling associated with an injury, and can also help to prevent further injuries by improving flexibility and balance. Therefore, if you are looking for a way to speed up your recovery time and get back to your life as soon as possible, consider adding some injury recovery exercises to your routine. You may be surprised at just how much they can help!

If you want to recover quickly from an injury, there are certain exercises you can do to help the process along. Taking the time to do these things will get you back on your feet and back to your life in no time. Be sure to listen to your body, and don’t push too hard or too fast; that will only set you back.

The post Exercises that Help you Recover Faster from an Injury appeared first on Physio Room.

This patient had been experiencing some acute knee pain for 6 months when she walked through our door and was, understandably, very frustrated with her lack of progress over those 6 months. The first question I asked her was why now? Why did it take her so long to get her in here to address this pain? Her answer was not too uncommon. Our client said that she had slowly become depressed – she had always enjoyed skiing, wanted to find enjoyment in cycling again, but was unable to participate in the things she enjoys because the pain always interfered. She was fearful of what all this meant.

This is where the pain snowball tends to begin. She began experiencing symptoms of depression because she simply couldn’t do the things she desired due to the knee pain. Those depressive symptoms then create a state of irritability. Overall she had become very stressed and, above all else, she felt anxious as she didn’t have any idea what this persistent problem meant for her. Her anxiousness and uncertainty centered around whether or not this pain was going to last forever, whether she would just have to give up skiing or quit cycling entirely or, and this is one of the most common anxieties or uncertainties we see in the clinic, would she require major surgery to regain her quality of life?

As her provider, I began her treatment program by first explaining to her that fear is nothing but false expectation, or an appearance that something is real. You think a particular outcome of all this pain is likely, you worry that some particular problem is causing it and you build it up into something you feel very anxious and fearful about. However, when you make the move to come in to see us, we can concretely measure the specifics of your pain, investigate the potential causes of your pain and talk with you about how your pain is interfering with your lifestyle. This often helps to decrease that fear, decrease those feelings of anxiety or depression.

Our client began our knee pain program and remained dedicated to sticking with the treatment plan through the end. By doing this she was able to regain so much of the happiness she had been lacking! Slowly becoming able to participate in the activities she was missing out on due to pain eased all of the fear she had created for herself.

So, if this sounds like you or someone you know, a person who may be on a path to a very negative mind space or beginning to feel depressed or anxious due to pain, PLEASE give Physio Room a call. We can help you sort through your fears and come up with a program that will get you back to skiing and cycling, or whatever it is that you want to do.

Thank you very much and have a good day!

The post Reasons Never to Put Off Knee Pain… appeared first on Physio Room.

If you are considering or seeking help reaching your health, wellness, or fitness goals, then it is important to find someone to partner WITH you, provide answers to YOUR questions, and dedicate the time to invest in YOUR journey.   

Our doctorate trained therapists will NEVER double book or overlap your treatments and promise to offer you the one on one time you deserve, EVERYTIME.

So, what IS your goal? Staying active? Run, ride, work or play without pain? We can get you there without the use of addictive medications, costly injections or unnecessary surgery.

Your goal is our goal, so please act now and give us a call today. 

Let us help you get back to spending more time doing what you love and living the life YOU DESERVE!

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