Movement is best
At one time the acronym RICE was used for treating injuries – Rest, Ice, Compression, Elevation. In fact research has now shown this is not the best way to treat injuries. Injuries need to be kept moving. Actively moving an injured area encourages blood flow and removal of by-products of healing reactions.
Not Rest – Move. Walk as soon as possible after an injury. Light strength and agility exercises can start immediately.
Not Ice? – there are debates about using ice as it may delay recovery by reducing oxygenation and inhibiting the inflammatory response needed for healing.
Compression can be used if you believe it works.
So probably the best way to remember what to do after an injury is MOVE:
Movement
Options (cross-training) – use different types of exercise, if it is a running injury maybe cycling to begin your rehab
Vary – rehabilitation including strength, balance and agility,
Ease back to activity for emotional strength
Some people feel frustrated that advice changes but better scanning and sampling techniques used in research enable us to improve recommendations to make sure you heal the best way possible. Medicine and healthcare is advancing all the time to provide better advice. Remember back pain used to be treated with bed rest, now we never recommend bed rest for back pain – movement is best for injuries.