When there’s trauma in a muscle, our body has a two step process to solve the problem. The first step is to get rid of the damaged tissues and cells – what physiologists term as “waste.” And the second is to regenerate new muscle fibers and connective issues.
Only icing stops this progress by delaying the chemical signals that our body needs to send its repair crew. In effect, icing delays and sometimes even limits healing.
Gabe Mirkin, the physician who first recommended RICE (rest, ice, compression, elevation) in 1978 also no longer endorses icing.
Researchers in Canada have recommended a replacement for RICE in The British Journal of Sports Medicine. It’s called “PEACE & LOVE.”
P Protect (avoid activities that increase pain in the first few days after injury)
E Elevate (elevate the injured limb higher than your heart if possible)
A Avoid anti-inflammatories (inflammation is good)
C Compress (use bandages or tape to reduce swelling)
E Educate (avoid unnecessary passive treatments)
&
L Load (let your body tell you when it is safe to load again)
O Optimism
V Vascularization (choose cardio activities to get your heart rate up)
E Exercise (take an active approach to recovery)
In sum, stop icing or using anti-inflammatory meds. Protect + elevate + compress for a bit and then start moving.
(H/T: Built to Move by Kelly Starrett and Juliet Starrett)
