Give your injury PEACE & LOVE not RICE

A photo of Dr. Nekita Sullivan, owner of Yoga Therapy Bar
Dr. Nekita Sullivan
June 27, 2024
Give your injury PEACE & LOVE not RICE

Give your injury PEACE & LOVE not RICE

Bye Bye RICE…Hello PEACE & LUV

What do you do after a fall at home or during your pick-up softball game that left you with a swollen and painful knee? The RICE method (Rest, Ice, Compression, Elevation) has been a standard “old school" treatment for fresh musculoskeletal injuries for many years. However, “New school” research and ever-changing medical opinions have led to alternatives or modifications to RICE. Check out some reasons for alternatives.  Peep the new school methods being proposed that have left RICE in the dust.

Hit the road RICE:

Rest: Prolonged rest can lead to stiffness and sloth to turtle speed recovery. Active recovery, with gentle movement, can often lead to better results.

Ice: Some studies suggest that icing might delay healing by reducing the necessary response needed for tissue repair. In other words, “don’t stop the body from doing its natural thang.”

Compression: Improper compression can cause further injury if it is too loose or too tight.

Elevation: This is still widely accepted, but its effectiveness is protested more than taxes.

Alternatives to RICE

POLICE: Protection, Optimal Loading, Ice, Compression, Elevation.

Protection: Preventing further injury.

Optimal Loading: Gradually introducing movement to promote healing.

Ice, Compression, Elevation: These remain similar to the RICE method.

MEAT: Movement, Exercise, Analgesics, Treatment.

Movement: Encouraging gentle movement rather than complete rest.

Exercise: Prescribed exercises to maintain mobility and strength.

Analgesics: Using pain relief methods.

Treatment: Receiving professional care, such as physical therapy.

PEACE& LOVE: Protection, Elevation, Avoid anti-inflammatory modalities Compression, Education & Load, Optimism, Vascularization, Exercise.

Protection, Elevation, Compression: Similar to RICE.

Avoid anti-inflammatory modalities: Reducing the use of ice and anti-inflammatory medications in the initial phase.

Education: Educating the patient on the injury and recovery.

Load, Optimism, Vascularization, Exercise: Encouraging gradual loading, maintaining a positive outlook, promoting blood flow through gentle activity, and exercising.

What do the experts have to say? The British Journal of Sports Medicine (BJSM) emphasizes a shift towards active recovery and a more nuanced approach to injury management, highlighting the limitations of complete rest and the potential drawbacks of excessive icing​ (Pinnacle Financial Partners)​. The American College of Sports Medicine (ACSM) recommends personalized approaches to injury treatment, focusing on patient education and gradual reintroduction of movement​ (Pinnacle Financial Partners)​. These evolving practices emphasize a more dynamic and hand-crafted approach to injury management, aiming for faster and more effective recovery to get people back to living their life like it is golden.

Injuries are a part of life. The body is able to heal itself.  Sometimes we need help to get out of its way. Dr. Nekita Sullivan is a Doctor of Physical Therapy, certified Yoga Pilates, and certified health education specialist providing physical therapy, yoga, Pilates, and wellness services. She has 20 plus years of experience. Yoga Therapy Bar is proud to offer services in the Upstate. Email for details about managing injuries. You can also check us out on the web at and on Facebook, Instagram, Twitter, and Linked In. #musculoskeletal injuries #injurymanagement #yogatherapybar#rice #peace&love#physicaltherapyclemson #therapeuticyogaClemson #clemsonyoga#yogaclemson #pilatesclemson#clemsonphysicaltherapy#wellnessclemson #clemsonwellness

Movement is medicine,

Dr. Nekita