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"RICE" therapy for walking (and other sport injuries) - - a myth?

Past OR future Camino
2017
So, yes, I am not supposed to be here right now...too much soil, rock, and timber to move...

But, as a card-carrying "elder"...and a really stubborn one...I am sidelined for the rest of the day by aches-and-pains from my chores. After a hot shower and downing of some Arnica montana, it seems likely that I can be back in harness tomorrow albeit tasks will be done s-l-o-w-l-y.

In the past I have found icing to be useful for pain reduction, sometimes. Just now, I get a reference from a semi-pro athlete about a new-ish (from ~ 2014!!!) book that has called into question the whole concept of "RICE" being bogus!

One of the Forewords is actually written by the inventor of the "RICE" regimen, Dr. Gabe Mirkin, MD where he repents of this idea...pretty strongly.


Anyway, don't "shoot the messenger"! Well, you can try, but I will be out in the sunshine tomorrow and the next weeks attempting to hurt myself in new and interesting ways....🙃

Buen Camino!

B

{EDIT: "Forewords" above. Must have been the influence of the dram of Jameson's that I forgot to mention with respect to pain relief. Hey, my last name starts with "O'C" and it is St. Patrick's Day...and I have climbed "Croagh Patrick"...}
 
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Robo

Veteran Member
Past OR future Camino
CF SJPdP to SdC
(May 2015)
CF Sarria to SdC
(May 2016)
CF SJPDP-SdC
(May 2018)
VdlP (2022?)
Just bought it. Should be an interesting read.

I have always been a strong follower of the RICE regime.
It seemed to keep me going.
But of course I have nothing to compare it to. :rolleyes:

I'd better get off the Forum and back to work before @The Flying Scotsman accuses me of spending too much time here. again. :p

See ya later........ :oops:
 

Albertagirl

Veteran Member
Past OR future Camino
Frances (2015); Aragones-Frances (2016); VdlP-Sanabres (2017); Madrid-Frances-Invierno (2019)Levante
I am not sure about the compression, but rest, ice and elevation were recommended by my care team after my recent knee replacement surgery, to get my grossly swollen leg back to some semblance of a usable limb. I guess they worked, as the leg is now back to its pre-surgery size and, thanks to the accompanying physiotherapy, I am now back to a functional level much better than my pre-surgery self. And gradually getting in shape for my next camino.
 
Past OR future Camino
cf (2), de la plata, cp. (2003 -2018)
I am not sure about the compression, but rest, ice and elevation were recommended by my care team after my recent knee replacement surgery, to get my grossly swollen leg back to some semblance of a usable limb. I guess they worked, as the leg is now back to its pre-surgery size and, thanks to the accompanying physiotherapy, I am now back to a functional level much better than my pre-surgery self. And gradually getting in shape for my next camino.
Stop boasting :) I'm doing the couch to 5k routine . One more run and that's week 3 over. It was bad enuff doing 50 second run and then progressing to 3 minutes! Week 4 says I'll be doing FIVE MINUTE RUNS! Dear God. I have painted myself into a corner by promising the Almighty I'll do a charity run if I live that long! I think it's going to be a knee problem rather than anything else and have the supports on standby. I am of course playing poker with Providence in that I hope as reward for these good deeds I shall have a lottery win and retire to Spain in order to totter cheerfully from one end to the other via paradors and five star hotels! :) Dream on eh?

Buen Camino and walk soft, stay safe.

Samarkand.
 

Robo

Veteran Member
Past OR future Camino
CF SJPdP to SdC
(May 2015)
CF Sarria to SdC
(May 2016)
CF SJPDP-SdC
(May 2018)
VdlP (2022?)
So, yes, I am not supposed to be here right now...too much soil, rock, and timber to move...

But, as a card-carrying "elder"...and a really stubborn one...I am sidelined for the rest of the day by aches-and-pains from my chores. After a hot shower and downing of some Arnica montana, it seems likely that I can be back in harness tomorrow albeit tasks will be done s-l-o-w-l-y.

In the past I have found icing to be useful for pain reduction, sometimes. Just now, I get a reference from a semi-pro athlete about a new-ish (from ~ 2014!!!) book that has called into question the whole concept of "RICE" being bogus!

One of the Forewords is actually written by the inventor of the "RICE" regimen, Dr. Gabe Mirkin, MD where he repents of this idea...pretty strongly.


Anyway, don't "shoot the messenger"! Well, you can try, but I will be out in the sunshine tomorrow and the next weeks attempting to hurt myself in new and interesting ways....🙃

Buen Camino!

B

{EDIT: "Forewords" above. Must have been the influence of the dram of Jameson's that I forgot to mention with respect to pain relief. Hey, my last name starts with "O'C" and it is St. Patrick's Day...and I have climbed "Croagh Patrick"...}

Trying to read it. It's a bit tortuous! Not sure how many pages it is (I have the Kindle version) but it would be better without half the content. I'm skimming it trying to get to the good stuff........ It's more like the Authors life story......... Not sure I can read much more.

Maybe someone else had read it and can tell us the 'answer' ;) @simply B ?
 
Last edited:
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D

Deleted member 86813

Guest
Just bought it. Should be an interesting read.

I have always been a strong follower of the RICE regime.
It seemed to keep me going.
But of course I have nothing to compare it to. :rolleyes:

I'd better get off the Forum and back to work before @The Flying Scotsman accuses me of spending too much time here. again. :p

See ya later........ :oops:
That was just badinage @Robo. I very much enjoy your posts 👍- thank you for sharing. My tongue in cheek observation did have a serious point though. I see a lot of energy spent on here on activity akin to respraying a car with a dodgy engine. The use of taping, braces, rollers, specialist insoles, and so on...If one were to approach the issue from a marginal benefit perspective, effort (which is considerable) in fixing the engine would have by far the greatest impact. There is too much focus on quick fixes. This is human nature but foolhardy IMHO.
 

Robo

Veteran Member
Past OR future Camino
CF SJPdP to SdC
(May 2015)
CF Sarria to SdC
(May 2016)
CF SJPDP-SdC
(May 2018)
VdlP (2022?)
That was just badinage @Robo. I very much enjoy your posts 👍- thank you for sharing. My tongue in cheek observation did have a serious point though. I see a lot of energy spent on here on activity akin to respraying a car with a dodgy engine. The use of taping, braces, rollers, specialist insoles, and so on...If one were to approach the issue from a marginal benefit perspective, effort (which is considerable) in fixing the engine would have by far the greatest impact. There is too much focus on quick fixes. This is human nature but foolhardy IMHO.

We have seen the enemy, and the enemy is Us! (me) ;)

Some significant weight loss will be a good start I think.
 
D

Deleted member 86813

Guest
We have seen the enemy, and the enemy is Us! (me) ;)

Some significant weight loss will be a good start I think.
Your passion and love for The Camino is clear. My intent and wish, is that you can enjoy your pilgrimages in good health for many years 🙏 .
 
Past OR future Camino
2018
As a 50+ year competitive long distance runner, I'll vouch for the RICE method of recovery, but only applicable to the first 48-72 hours after the injury. Now, professional athletes start recovery from a sprain or tear almost immediately using an air compression boot/jacket with ice (to reduce the local swelling and stop any bleeding around the sprain), rest (for 24 -48 hours), and elevation (mostly to help keep fluids from accumulating in the whichever extremity is damaged, at least while you rest). The best protocols involve starting a gentle physical therapy regimen on day 2 or 3 (beginning with 15 minutes of hot soak, then 15 minutes of ice and alternating throughout the day as you are able) and gentle stretches to keep the injured area mobile and encourage recovery. This type of regimen is one of the primary reasons you see an athlete get a sprain or strain and barely hobble off the court/field/pitch, only to return to action in a few days with very good mobility. Of course, as with all injury, the degree of the damage spans a spectrum, but for most of our Camino induced injuries, carrying a bit less weight (lighter pack or lower body mass index - being politically correct) will help our joints and muscles survive the rigors of a long walk and maybe enjoy it a bit more.
Excercise physiology is an evolving science, and one area where more research is ongoing is in the area of Delayed Onset Muscle Soreness (DOMS) Syndrome, often a concern in my training. DOMS is the phenomenon of doing too much with muscles that haven't been used for a while, then experiencing soreness for 2-3 days afterward. This is the body telling you to take it easier as you begin to build toward your next goal. Since Caminos are multi-day athletic events, the initial prep for a lot of beginners to head out and walk 4-5 miles with little build up in their training. Then they wonder why they are so sore the next few days. RICE will not help this syndrome, just time and rest and not trying to get from Couch to Camino too quickly. Start with short distances or efforts and add about 8-10% to the weekly total of mileage or weights. This will alleviate the DOMS onset and allow your joints and tendons to adapt. Muscular fitness can be achieved in relatively short periods (3-4 weeks to get a tone), whereas joints and tendons need a minimum of 10-12 weeks to adapt to heavier loads or higher repetitions. It is forcing these connective tissues to do too much too quickly that leads to tendonitis and other connective tissue problems.
Not a medical professional, just a lifetime competitive runner and cyclist and lifelong student of how the human body reacts to various external physical stressors. Your mileage may vary...

Buen Camino...
 

Chris Gi

Active Member
Past OR future Camino
2018
I am not sure about the compression, but rest, ice and elevation were recommended by my care team after my recent knee replacement surgery, to get my grossly swollen leg back to some semblance of a usable limb. I guess they worked, as the leg is now back to its pre-surgery size and, thanks to the accompanying physiotherapy, I am now back to a functional level much better than my pre-surgery self. And gradually getting in shape for my next camino.
Maybe the "C" could stand for Compassion instead of Compression.
 
When you walk the Camino, and suddenly a pandemic appears
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Albertagirl

Veteran Member
Past OR future Camino
Frances (2015); Aragones-Frances (2016); VdlP-Sanabres (2017); Madrid-Frances-Invierno (2019)Levante
Maybe the "C" could stand for Compassion instead of Compression.
I like the idea, but it was stubborn Determination that got me through the recovery period, to the point where my surgeon said "Do whatever you want to do" and looked away towards someone who needed him.
 

Albertagirl

Veteran Member
Past OR future Camino
Frances (2015); Aragones-Frances (2016); VdlP-Sanabres (2017); Madrid-Frances-Invierno (2019)Levante
Delighted to hear you're mending so well, @Albertagirl !! You're an inspiration!
Well, it may have been determination that helped me to recover, but it was willing stupidity that got me into the operating room for the surgery. I knew that there were five COVID-19 outbreaks in different units at that hospital at that time and someone, who presumably did not want to risk it, had cancelled, giving me a space. Only very recently did I hear that there had been an inquest into those outbreaks which determined that they were poorly handled. Sometimes, good luck is better than good sense.
 

lisaflora

Active Member
Past OR future Camino
2021
So, yes, I am not supposed to be here right now...too much soil, rock, and timber to move...

But, as a card-carrying "elder"...and a really stubborn one...I am sidelined for the rest of the day by aches-and-pains from my chores. After a hot shower and downing of some Arnica montana, it seems likely that I can be back in harness tomorrow albeit tasks will be done s-l-o-w-l-y.

In the past I have found icing to be useful for pain reduction, sometimes. Just now, I get a reference from a semi-pro athlete about a new-ish (from ~ 2014!!!) book that has called into question the whole concept of "RICE" being bogus!

One of the Forewords is actually written by the inventor of the "RICE" regimen, Dr. Gabe Mirkin, MD where he repents of this idea...pretty strongly.


Anyway, don't "shoot the messenger"! Well, you can try, but I will be out in the sunshine tomorrow and the next weeks attempting to hurt myself in new and interesting ways....🙃

Buen Camino!

B

{EDIT: "Forewords" above. Must have been the influence of the dram of Jameson's that I forgot to mention with respect to pain relief. Hey, my last name starts with "O'C" and it is St. Patrick's Day...and I have climbed "Croagh Patrick"...}
ER physician here, RICE is not a myth. Simple physics on managing swelling/pain. If you can take ibuprofen + Tylenol that also helps. 20 yrs doing this and working with orthopedists/orthopedic injuries, I would argue it is standard of conservative treatment. Good luck.
 

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