Recovering from an Ankle Sprain: R.I.C.E or M.E.A.T?
Just yesterday, I had the misfortune of spraining my ankle. This came at a particularly bad time, not only because it's the weekend before AP tests, but also because I was supposed to start my job the day after (I have since cancelled). Of course, this led me down the path of many google searches, tiktok videos, and instagram reels. I realized there was a vast difference in opinions on the internet about the best way to treat a sprain. While google promotes resting and icing the foot, doctors on tiktok and instagram suggested the best way was to keep it moving.
To state the obvious, spraining an ankle or pulling a muscle can disrupt your daily routine, and knowing how to treat it properly is vital to a faster and more complete recovery. For years, the go-to advice was the RICE method — Rest, Ice, Compression, and Elevation. However, a more active approach called MEAT — Movement, Exercise, Analgesics, and Treatment — has been gaining traction, especially among physical therapists and sports medicine experts.
So which one is best for you? The answer depends on the stage of your injury and what your body needs at each point in the healing process.
The RICE Method
RICE is designed to reduce pain and swelling right after a minor, sudden injury like a sprain or strain. Here’s what each part involves:
Rest: Limit movement of the injured area for a few days to prevent further damage.
Ice: Apply cold packs for 10–20 minutes, several times a day to reduce swelling and numb pain.
Compression: Use an elastic wrap to support the area and keep swelling in check.
Elevation: Raise the injured limb above your heart to reduce blood flow and inflammation.
When to use it: RICE is best used immediately after an injury, typically within the first 24–72 hours. It’s ideal for minor injuries, but if pain or swelling persists, it’s time to consult a doctor or physical therapist.
What’s Wrong with RICE?
At first glance, RICE makes sense. You get hurt — you stop moving, throw on some ice, wrap the area, and elevate it. But as researchers and clinicians began paying closer attention to the healing process itself, they noticed some issues.
Rest, when overdone, can delay healing. As highlighted in the Journal of Athletic Training (2012), early movement of ligaments and muscles after injury often leads to faster recovery and less time spent away from activities.
Ice may reduce pain, but it also reduces blood flow — and that’s a problem. While swelling and inflammation are often lumped together, they’re not the same. Swelling is excess fluid, but inflammation is the body’s first step in healing. Cutting off that process with ice can actually delay tissue repair — especially in areas like tendons and ligaments that already have limited blood supply.
Compression and Elevation aren’t inherently harmful, but when paired with too much rest and cold therapy, they may offer little help in promoting long-term recovery.
However, it should be noted that RICE in moderation is still widely believed to be the best method for recovery, so it is ultimately up to the individual to figure out how long they should implement RICE.
The MEAT Method
While RICE focuses on initial symptom control, MEAT encourages the body’s natural healing by improving blood flow and restoring function.
Movement: Gentle, controlled movement maintains joint flexibility and stimulates healing.
Exercise: Targeted exercises rebuild strength, stability, and balance. This stage is often guided by a physical therapist.
Analgesics: Pain relievers like acetaminophen can make movement easier, but be cautious. While NSAIDs (medications that relieve pain, reduce inflammation, and/or bring down fever, ex. ibuprofen) can reduce pain, they may slow the healing process by interfering with inflammation, a necessary part of recovery.
Treatment: This includes hands-on therapies (e.g., massage, taping, or dry needling), and other tools your therapist may recommend to address your specific injury and help you safely return to activity.
When to use it: MEAT is helpful after the initial swelling goes down. It’s the go-to method for long-term recovery and is effective for injuries involving soft tissues like ligaments, tendons, and cartilage.
RICE vs. MEAT: You Can Do Both
Despite many proclaiming the RICE method ineffective, think of RICE and MEAT as complementary. From reputable sources, RICE is like the first aid you give your injury, calming it down and preventing things from getting worse. MEAT is the next step — a personalized plan that supports full recovery and reduces your chances of re-injury.
After a sprain, it would be a good idea to start with RICE and transition into MEAT within a few days. This combined approach helps control pain early on and then builds strength, flexibility, and resilience over time.
When to Seek Medical Help
It’s important to note that not all injuries can be treated at home. If you’re experiencing severe pain, suspect a broken bone, or don’t see improvement after a few days of RICE, it’s best to visit an orthopedic specialist. Many clinics allow you to book appointments directly without a referral.
Happy Healing!
Written By: Alissa Zhu
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