A modern approach to managing an ankle sprain
For decades, the standard protocol for treating a sprained ankle has been encapsulated in the acronym RICE: Rest, Ice, Compression, and Elevation.
In 1978, Dr. Gabe Mirkin wrote and released the “Sports Medicine Book” claiming R.I.C.E. guidelines as a means to expedite the healing process of acute injuries, including ankle sprains. These claims were unsubstantiated but nonetheless, the implementation of this protocol became widely popular.
Fast forward and there is now an abundance of research showing that ice and rest do not enhance recovery, but rather they delay it. As a result of the research, Dr. Mirkin recanted his original protocol in 2015.
The R.I.C.E. protocol was founded on the assumption that we want to reduce or stop inflammation. But, inflammation is a natural response to tissue healing.
Recent research challenges the assumption that reducing inflammation is always beneficial.
Inflammation is a crucial part of the body's natural healing response, bringing blood flow, nutrients, and immune cells to the injured site. Suppressing inflammation entirely may hinder the body's ability to repair itself.
💤 The first component of RICE advocates for rest to prevent further injury and facilitate the healing process. However, complete immobilization may not be the optimal solution for all cases, as prolonged inactivity can lead to muscle atrophy and joint stiffness.
🧊 The application of ice aims to reduce inflammation and numb pain. While this can provide short-term relief, recent studies question the long-term benefits of ice therapy, suggesting that it may impede the body's natural healing mechanisms.
🗜️ Compression helps control swelling by applying pressure to the injured area. Although compression can be beneficial, excessive pressure may hinder blood flow, potentially slowing down the healing process.
⬆️ Elevating the injured ankle is thought to minimize swelling by promoting the drainage of excess fluid. While elevation remains a valuable aspect of injury management, it may not be the solution for all cases.
Since Dr. Mirkin’s R.I.C.E. protocol has been released, loads of research has come out, refuting his protocol and ultimately forcing him to follow suit. Ultimately we know this:
❌⏰ Ice Delays Healing:
Studies suggest that ice application may slow down the healing process by constricting blood vessels. Blood flow is essential for delivering oxygen and nutrients to the injured area, and restricting it may impede recovery.
🏃🏼♀️🏃🏽Rest vs. Movement:
While rest is crucial during the initial stages of injury, prolonged immobilization may lead to muscle weakness, joint stiffness, and a longer recovery period. Current recommendations emphasize a balance between rest and controlled movement to maintain strength and flexibility.
🗜️🤔 Compression Considerations:
While compression can help manage swelling, excessively tight wraps may compromise blood circulation. Striking the right balance between effective compression and maintaining healthy blood flow is essential for optimal recovery.
Modern Approaches to Ankle Sprain Treatment:
Movement and exercise
Load management
Early weight bearing
Individualized plan
Movement and Exercise:
Instead of advocating complete rest, modern approaches encourage controlled movement and targeted exercises for ankle sprains. Physical therapy and rehabilitation exercises help improve strength, stability, and range of motion, promoting a faster and more complete recovery.
Load Management:
Gradual loading of the injured ankle, under the guidance of a healthcare professional, is becoming a cornerstone of contemporary treatment. This approach acknowledges the importance of stimulating the healing process through carefully monitored activity.
🚶♀️🚶🏻Emerging evidence suggests that early weight-bearing, when done appropriately, can accelerate recovery. Weight-bearing activities stimulate blood flow, promoting tissue repair and functional recovery.
Recognizing that each ankle sprain is unique, modern healthcare professionals emphasize personalized treatment plans. Factors such as the severity of the injury, the individual's fitness level, and any underlying conditions are considered when developing an effective recovery strategy.
As we move beyond the conventional R.I.C.E. approach to treating sprained ankles, it becomes evident that a more nuanced and individualized approach is necessary. Embracing movement, incorporating load management, and reevaluating the role of inflammation in the healing process are essential components of the evolving paradigm. It is crucial for individuals with ankle sprains to seek guidance from healthcare professionals who can tailor treatment plans to their specific needs, promoting a quicker and more effective recovery.
Keep moving forward bbs!
Xoxo
Lindz