Hey all
First off, love you guys, pumped that live seminars are back.
My question is whether there is compelling evidence to support any significantly positive or negative outcomes of using the rest, ice, compression, and elevation protocol for minor knee soreness that occurs due to several injuries and surgeries (ACL reconstruction, lateral meniscus repair, 4 surgeries total) over the years.
The soreness and pain isn’t really anything that bothers me that much, more of a minor inconvenience, but after some particularly tough squat days in your Strength templates it can get relatively uncomfortable, and I would love to know if there is any consensus on whether icing a joint consistently over time could result in the chronic soreness eventually becoming less severe. I have heard arguments for and against the RICE protocol but I haven’t heard your opinions on this particular issue.
Thanks !
I don’t think the history of surgery (or surgeries in this case) requires special management or considerations from a recovery standpoint.
To answer your question directly, RICE doesn’t really have good evidence of benefit and may instill some narratives that are harmful.
If you’re having constantly sore joints that bothers you, I’d adjust loading and exercise selection first. If it’s an acute injury thing, I like Dr. Ray’s “PEACE” approach instead:
- P = Protect = it’s ok to initially avoid or restrict activities and movements that may increase your pain in the first few days, but rest should be minimized
- E = Elevate = you may want to elevate an extremity injury higher than the heart to help with interstitial fluid flow out of the tissues. Admittedly I don’t care much about this one overall but doesn’t have much risk for harm.
- A = Avoid Anti-Inflammatories
- C = Compress = taping or bandaging an extremity injury may help limit further swelling
- E = Educate
I don’t think this is something you need to do.
-Jordan