why rest, ice and pills could actually delay your healing
REST
Contrary to popular belief, complete rest after an injury can be detrimental to your healing and recovery. Your body has amazing healing abilities but it cannot heal properly without the necessary conditions.
Complete rest can also cause secondary affects which create additional problems later in life.
This includes: reduced circulation, joint stiffness, muscle atrophy / weakness, reduced coordination, muscle imbalances, heightened protective guarding and pain sensitivity.
You can’t heal fast with poor circulation and weak muscles increase your risk of re-injury.
As a general rule, it is safe to gently move an injured body part in most cases even if it hurts a little. If in doubt, speak to your health professional for guidance.
ICE & ANTI-INFLAMMATORIES
You may have heard of the mnemonic RICE which stands for Rest, Ice, Compression and Elevation which was introduced in 1978 by Dr Gabe Mirkin. Ice within this protocol has since been widely used in soft tissue and sporting injuries for the management of pain and swelling especially after an acute injury.
We now know that ice only provides temporary pain relief and has no / minimal effect on inflammation.
With the advancement of modern medicine and greater reliance on “quick fixes”, taking pills for pain relief and other health issues has also become easy and more accessible.
How did inflammation become demonised?
When you hear inflammation or swelling you probably think you need to eliminate the swelling as fast as possible. There are two main reasons the general public has this belief:
1. Commercials on TV for Nurofen or Voltaren (both anti-inflammatory medications) tell you that inflammation is bad, is the cause of your pain and needs to be eradicated for fast recovery.
2. If you consult a doctor with a soft tissue injury or physical pain, the most common management is the prescription of Panadol (analgesic), Nurofen / Voltaren or even both together.
Inflammation is a necessary evil
Inflammation is actually very important and necessary for healing after an injury. Without swelling, your body cannot bring in the nutrients and cells required for healing your tissues.
Yes, pressure caused by inflammation to the affected area can cause increased pain however without it, your tissues cannot heal.
Think of an injury like a construction site: inflammation is the scaffolding which the repair crews need to access and deliver materials. Ice and anti-inflammatories tear down the scaffolding too early and block access.
WHAT SHOULD YOU DO AFTER AN INJURY?
Use heat therapy instead of ice
When you apply heat, you may notice effective pain relief, reduction in muscle and joint stiffness and general relaxation.
Move within pain tolerance instead of complete rest
Pain is a warning message and can be used as a guide when performing movement and activities. Just because you experience a bit of pain, it doesn’t necessarily mean that you are causing more damage to the tissues.
Gentle movement helps improve blood flow, prevents restrictive scar tissue formation, stimulates collagen production and alignment and prevents the development of chronic pain.
Stay active but introduce regular rest breaks, reduce the intensity and limit the range of motion. As your body starts to heal, you can gradually increase your activity as tolerated.
Avoid pills unless absolutely necessary
During the day, there are many ways to settle down pain without the need of painkillers or anti-inflammatories. As mentioned, self help strategies like heat and gentle movement can help.
If pain is unbearable no matter the body position and it affects your sleep, then you may need some pain relief in the early stages to better manage your pain and symptoms.
It is best to not become over-reliant on analgesics and anti-inflammatories because they don’t actually help you heal or “fix” the problem.
3 FORGOTTEN FACTORS FOR BETTER HEALING
Sleep
While you sleep, your body releases growth hormones which is vital for tissue recovery and repair. Make sure to prioritise good quality sleep as part your daily habits.
Poor sleep = poor healing.
Nutrition
Like sleep, nutrition is very important for your body to heal well. As a general rule, increase your intake of vitamin A, vitamin C, vitamin E, zinc, iron, magnesium, protein and collagen.
It is also important to avoid toxins such as sugar, alcohol and smoking as these can impede your healing.
When you experience pain, your muscles naturally spasm as a form of protection. This is a double edged sword as it can restrict your movement to prevent further risk of injury (helpful) and can increase your pain response (unhelpful).
Early introduction of remedial massage has a very beneficial effect on muscle tension, circulation, protective guarding and general stress.
The massage techniques can help with pain management, tissue healing and de-stress your mind and body.
CONCLUSION
So before you run for the ice and pills, try these other effective and natural healing strategies.
*The above suggestions is general in nature and does not constitute medical advice. If you are experiencing any pain or injuries, make sure to seek professional advice from your physiotherapist.
