RICE Method
According to the American Academy of Orthopaedic Surgeons (AAOS), the most popular and effective treatment for muscle strains is the RICE method. The word RICE stands for rest, ice, compression, and elevation. Rice involves the following processes:
- Rest by taking an adequate amount of time to heal and stay away from physical activities. This can help ease strained muscles and other injuries.
- Ice your muscle by applying cold packs with a barrier between them and your skin four to eight times per day for at least 20 minutes at a time.
- Compress your muscle by placing a steady, gentle pressure on it. This will prevent swelling and inflammation, which are thought to impede healing. You can wrap an elastic bandage around your strained muscle.
- Elevate the injured leg above your heart to reduce swelling [1]. You can also use pillows or other devices to elevate an affected limb while you rest.
The RICE approach remains one of the most popular treatments for muscle strains. However, newer approaches may also help. Your doctor may recommend using the PEACE and LOVE method for muscle strains.
The PEACE method should be used immediately after your injury and during early healing. The Peace Method follows these order:
- Protect the injury from irritation by avoiding using the strained muscles regularly. As your pain reduces, you can get back to using the strained muscle immediately.
- Elevate the injury above your heart to help lower swelling. You can use pillows or other supports to elevate your injured leg.
- Avoid anti-inflammatory treatments such as NSAIDs [2] and ice. Studies show that inflammation is necessary for healing a strain.
- Compress the muscle with an elastic bandage or a tape.
- Educate yourself to know how long it will take to recover and what to expect during treatment. Ensure you speak with your doctor or health care professional.
After resting for a few days, your doctor will recommend a more active approach, known as LOVE. The letters represent:
- Load: Start using your strained muscles as long as you stop feeling pain.
- Optimism: Ensure you remain positive about your healing process.
- Vascularization: Avoid a sedentary lifestyle. Find ways to get active. Working on your cardiovascular health will help you heal.
- Exercise: Engage in only the exercises recommended by your doctor or health care provider.
If you want to choose between the RICE method and the PEACE and LOVE method, it would help to discuss your options with your doctor.