R.I.C.E. versus M.E.T.H.
Spring has arrived, and so have the injuries. For those who neglected to abide by the adage, “Summer bodies are made in the winter,” are scurrying to catch up. And, getting injured.
This article addresses what to do when the fitness enthusiast suffers from a minor sprain or strain. For obvious, more serious injuries, such as fractures or severe strains, consult your physician.
Over the past 20 years, when suffering from a sprain, health professionals immediately recommended the R.I.C.E. method. Rest, Ice, Compression, Elevation, for the injured area. Along with Ibuprofen, as directed on the package. Rest the injured area, ice it in 30 minute intervals, compress by use of tape or bandage and elevate above the heart.
However, recently, a new method, METH, has been proven to be just as effective. METH: Movement, Elevate, Traction, Heat. Move the injured area, gently. Extension and flexion of the injured area, exercising caution not to cause further injury, but enough to keep the joint moving. Elevate the joint when resting, just as one would using the R.I.C.E. method. Traction, highly recommended by some physical therapists (and should only be done by professionals), involves pulling on the joint to relieve pain, not cause more. It should be pulled on as little as possible, for a few seconds, and released slowly, to get relief. Finally, heat. Heat should be applied no more than 30 minutes at a time, at a low temperature. Heat promotes blood flow to the area and encourages the healing process. Plus, heat generally feels better than the chill of ice.
John Morris
