Is R.I.C.E (Rest, Ice, Compression, Elevation) Still Appropriate for Minor Injuries?

Triathlon Forum
1

I have a minor right calf injury for a few weeks now. It is mostly apparent when running and much less so when cycling. It seems to come and go and pushing the run pace antagonizes it.

I have used R.I.C.E before but that was years ago. It it still considered a good home remedy?

Thanks.

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2

Yes, RICE is still valid, but not for you. It’s designed for acute & fresh injuries and your “for a few weeks” basically violated the first R letter. You can still go for rest OR ice after re-aggrevating (if not resting), but the concept as a whole isn’t applicable to you now.

3

I have it on good authority that a massage gun, normatec boots, scraping tool, and triple magnesium will help. If those don’t work, possibly viagra and ibuprofen I guess too.

4

I remember reading somewhere that RICE is no longer considered best practice for acute tissue injuries. So I googled and found these alternatives being promoted:

POLICE (protection, optimal loading, ice, compression, elevation)
MEAT (movement, exercise, analgesics, treatment)
PEACE (for immediate care: protect, elevate, avoid anti-inflammatory modalities, compress, educate about benefits of active recovery) and LOVE (for ongoing management: load, optimism, vascularisation, exercise)

They can’t all be ‘current best practice’ as in some areas they advise different things (e.g. ice vs heat). One consistent theme vs RICE seems to be a preference for movement (within sensible limits) as opposed to passive rest.

I’m not a professional so can’t speak to the efficacy of any of this. Maybe qualified physiotherapists will reply with informed views.

5

It’s very situation dependant. In your case, if you want it to go away I suspect you need to just stop running for a little bit to let it heal, although complete inactivity isn’t required. Take a few days off running, than take a few more because you probably underestimated what you need the first go around, than see how you feel.

As another poster said, ice, compression, and elevation are for the acute phase. Usually some form of motion is good, but try to use it in ways that don’t hurt.

6

I have a near 20 year old Electro-Muscle-Stimulator that gets plenty of use, far better than recovery boots or compression.
I don’t know if they’ve progressed the technology much but, like many, I primarily use the ‘recovery’ mode.

Quite often the cause of the injury is elsewhere, which sports massage or other strength activities are good at isolating.

7

Yeah, also finding EMS really helping with injuries and as of last year I also use Infrared therapy, seems to help too.

8

Yes, RICE is still valid, but not for you. It’s designed for acute & fresh injuries and your “for a few weeks” basically violated the first R letter. You can still go for rest OR ice after re-aggrevating (if not resting), but the concept as a whole isn’t applicable to you now.

Perhaps I misunderstand your comment or maybe my injuries are different from the OP. Four weeks ago, I had a low speed crash in gravel. Lots of scrapes and abrasions, one deep divot and a broken fibula. On my follow up with an orthopedic surgeon yesterday, (with my left foot still swollen and purplish) I was told, continue elevate, ice and no weight bearing for another 5 weeks. My left foot/ankle is in an ace bandage and a splint. This seems like R.I.C.E. to me.

The good news is that my ankle is stable and I won’t need surgery.

“Put me back on my bike.”

9

Sorry for your crash and wishing you a full recovery.

Two things.

  1. your and op’s cases are slightly different. You’re still having consequences of your crash. Of course you should elevate and ice the body part, to reduce the swollenness (if it’s even a word). In certain sense, it’s still a “fresh” case for you.
  2. I got a bit ‘frustrated’ with the author - he neglected his initial injury and now wonders what the protocol is… footballers who come back from injuries, play etc. would still ice the swollen body part after the game. but 1) they’re paid for it and b) they’re under doctor supervision to minimize further risk. the op should rest.
10

I appreciate your thoughtful reply. I did not include all the information for the sake of brevity.

The soreness started last month during a run when going up a steep slope. I have been able to run, sometimes well. Neither cycling or swimming bother it at all, even out of the saddle climbing. Walking up steps is not a bother either. I am a blue collar employee so complete rest isn’t an option. I have scaled back my running to 2 to 3 times a week. I have done up to 17 miles of running without issue. I am not sure why it flares up, perhaps it is my running shoes, I will discard them in favor of my newer shoes. I will follow your advise of not running for a week or until it feels better whichever come second.

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11

Don’t run until it feels better, than give it another couple of days. I know it’s frustrating but too often people jump right back in when things aren’t quite ready for it

12

Thanks for your response. I am on the mend and am expecting a full recovery.