If you happen to’ve ever skilled an acute harm like a sprained ankle or pulled again muscle, you’ve doubtless heard to make use of “the RICE technique” to scale back swelling and assist the therapeutic course of. However relying on the harm, there could also be instances when bodily therapists would now suggest the “MEAT” therapy technique in its place, or along with, RICE.
The distinction between these two approaches is that RICE is concentrated on lowering ache and swelling, whereas MEAT is concentrated on selling general therapeutic. So it’s doable that each kinds of harm remedies could also be useful in your therapeutic course of.
Study extra about RICE vs. MEAT harm remedies, when to make use of every and the way a bodily therapist can assist you in your highway to restoration.
What’s the RICE technique for accidents?
RICE stands for relaxation, ice, compression and elevation. It’s used to scale back swelling and irritation instantly after a minor, acute (sudden) harm like a sprained ankle.
Relaxation
Taking time to relaxation for a few days permits the injured space to heal, so take a break from the game or exercise that prompted your harm. Additionally take note of the way you’re shifting your physique and ensure there’s little to no motion of your harm.
Ice
To cut back ache and swelling, apply ice to your harm for 10-20 minutes at a time, three or extra instances per day. That is particularly essential in the course of the first 24 hours. Put the ice in a towel or plastic bag to maintain the ice from straight touching your pores and skin.
Compression
Wrapping the injured space with an elastic bandage (resembling an Ace wrap) for 48-72 hours can scale back swelling, present assist and maintain it within the right place. Make certain the wrap is cosy however nonetheless comfy. It shouldn’t trigger numbness, tingling or elevated ache to your harm.
Elevation
You’ll additionally wish to hold your harm elevated for the primary 24-72 hours, together with in a single day if doable. This can scale back swelling and make it simpler to your physique to heal. If you happen to nonetheless really feel ache and see swelling after a few days, the harm might be extra extreme.
When to make use of RICE remedy for an harm
The RICE technique is best when used instantly after a minor harm to assist scale back preliminary ache, swelling and irritation. Relying in your harm, it might make sense so that you can use RICE for 24-72 hours after getting damage. In case your minor harm isn’t higher in a few days, make an appointment with a physical therapist who can present extra therapy and assist.
The RICE technique shouldn’t be used for severe accidents like damaged bones except advisable by a health care provider. To search out out the perfect therapy to your severe harm, head to orthopedic urgent care as quickly as doable.
What’s the MEAT technique for accidents?
After resting your minor harm for a few days, it would doubtless be time to make use of the MEAT therapy technique, which stands for motion, train, analgesia and remedy.
Motion
The act of shifting your injured space will increase blood movement to advertise therapeutic. Plus, a small quantity of stress on injured ligaments helps stronger tissue development. So it’s finest to maneuver your injured space as a lot because the ache will enable whereas defending it from impression that might trigger harm.
Train
As your harm begins to heal, you’ll be capable to transfer it extra and begin workout routines to assist the therapeutic course of proceed. This might be a good time so that you can work with a bodily therapist. Physical therapy has many benefits for all sorts of accidents, even these which can be extra minor or acute.
Analgesia
Analgesics are medicines that may scale back ache and stress to assist your physique heal from harm. Managing ache is a crucial a part of restoration as a result of when you really feel extended, intense ache, it will likely be tougher to maneuver your harm. Ache can even trigger limping and different modifications in motion that may impression the standard of your sleep and have an effect on your general well being. For some accidents, nonsteroidal anti-inflammatory medicine (NSAIDs) resembling ibuprofen or acetaminophen might assist for short-term use, and different accidents might require totally different ache reduction choices advisable by your physician.
Remedy (or Therapy)
Fully recovering from any harm takes time and a focus. As a part of remedy, your bodily therapist will assess your harm, well being historical past and objectives to create a therapy plan for you. This might embrace a number of remedy strategies, together with:
- Train
- Guide remedy
- Dry needling
- Taping
- Spinal manipulation
- Tender tissue mobilization
- Neuromuscular re-education methods
- Recommendation on returning to actions
- Ache relieving modalities (therapeutic massage, chilly and warmth packs, and many others.)
MEAT is normally the advisable alternative for long-term therapeutic, particularly for tender tissue accidents to the ligaments, tendons and cartilage – mostly sprains, strains, tendonitis and bursitis. These buildings don’t get a lot blood provide to start with, so rising that blood movement with MEAT will assist with a sooner restoration.
Deciding between RICE and MEAT
Questioning whether or not RICE or MEAT is finest to your harm? Typically, consider RICE and MEAT as a full meal – it’s a mix strategy starting with RICE because the appetizer. When you scale back the preliminary swelling and reduce your ache, you’ll be able to transfer onto the primary course. MEAT will make sure you proceed shifting the injured space and progress therapy for a sooner restoration.
When to see a health care provider for an harm
If you happen to’re experiencing excessive ache and assume you may need a damaged bone, head to orthopedic urgent care for speedy consideration. For different accidents, take time to see when you get higher with RICE. For extra assist, now we have many orthopedic and physical therapy clinics within the Twin Cities.
If you happen to’re able to take your first step towards restoration, no referral is required to make an appointment with a physical therapist. They’ll develop a personalised therapy plan that may determine, diagnose and deal with your harm or power ache situation – which can embrace features of MEAT – that can assist you transfer and really feel good once more. Study extra about what we treat at TRIA.
