Whether you’ve twisted your ankle, pulled a muscle at the gym, or just woke up sore after a long shift, knowing what to do can help your body bounce back faster.
There are two possible ways to treat these types of injuries: RICE and MEAT. And no, we’re not talking about food.
First Up: RICE
RICE stands for Rest, Ice, Compression, and Elevation. You use this method right after you get hurt, especially in the first 24 to 48 hours.
· Rest the injured area. Avoid putting weight on it or using it too much.
· Ice helps reduce swelling and numbs the pain. Wrap an ice pack in a cloth and apply it for 15–20 minutes every 2–3 hours.
· Compression means wrapping the injured area snugly—but not too tight—with a bandage or support sleeve. This helps reduce swelling and gives gentle support. For example, if your ankle is swollen, you can use an elastic bandage or even a clean cloth wrap to hold it in place. Just make sure your fingers or toes aren’t going numb or turning blue—that means it’s too tight.
· Elevation is about raising the injured area above the level of your heart. Prop your leg up on some pillows or rest your arm on the back of the couch.
Then Comes: MEAT
Once the pain and swelling settle down, switch to MEAT: Movement, Exercise, Analgesics, and Treatment.
· Movement is important to avoid stiffness and to promote healing.
· Try light exercise to build strength back up.
· Use analgesics (pain relief), like tablets, sprays or balms.
· Treatment might include things like massage, gentle joint movements, or using machines like ultrasound or mild electrical pulses to ease pain and boost recovery. In some cases, you might also need a brace, taping, or another support to keep the injured area stable while it heals. The main aim of treatment is to deal with what caused the injury, reduce pain and swelling, and help your body repair the damaged tissue properly.
Think of RICE as your emergency first aid, and MEAT as your step-by-step recovery plan. But remember, if things aren’t improving, it’s always best to check in with a doctor.
References
https://www.hopkinsmedicine.org/health/treatment-tests-and-therapies/ice-packs-vs-warm-compresses-for-pain
https://www.physio-pedia.com/The_MEAT_Protocol_for_Sports_Injury_Management
https://www.yalemedicine.org/news/rice-protocol-for-injuries
https://www.healthpartners.com/blog/rice-meat-injury-treatments/ https://www.webmd.com/fitness-exercise/understanding-sprains-strains
