Acute Injury? Try Movement Instead of Rest

The familiar RICE protocol (Rest, Ice, Compression, Elevation) has long been the standard for acute injury management. However, contemporary research increasingly supports the benefits of controlled movement and progressive loading in pain and injury recovery. Prolonged rest can actually impede healing by reducing blood flow, fostering stiffness, and potentially exacerbating inflammation.

This shift has led to the adoption of the MICE principle: Movement, Ice, Compression, Elevation. Crucially, "Movement" emphasizes gentle, controlled activity, not a complete disregard for pain. While respecting pain signals is vital, complete cessation of movement is generally discouraged, with the exception of suspected fractures, which necessitate immediate medical attention and rest.

Furthermore, for chronic aches and pains, as opposed to acute injuries, strengthening exercises can be a powerful preventative and rehabilitative tool. For instance, recurrent pain when lifting a 15-pound child might indicate a need for targeted strength training, such as deadlifts. Similarly, discomfort associated with prolonged desk work may respond well to regular movement and exercise, addressing muscle fatigue and postural imbalances.

It's time to reframe our perception of pain. Rather than viewing it as a barrier to activity, we should recognize its potential as a catalyst for positive change. By embracing controlled movement and targeted strengthening, we can empower ourselves to overcome limitations and achieve greater physical well-being.

Got pain? Schedule an appointment with us to learn strengthening exercises that target your specific pain!