Forget R.I.C.E.: Why M.E.A.T. is the Future of Injury Care
Remember R.I.C.E.? Rest, Ice, Compression, Elevation. For decades, that’s been the go-to advice for sprains, strains, and other aches. But science and real-world experience are telling us: we can do better.
Enter M.E.A.T. — and no, this isn’t about eating steaks. It’s about active recovery that actually gets you back to life faster.
M = Movement
Gentle motion beats total rest. Even tiny ankle circles, shoulder rolls, or finger flexes help circulation, reduce stiffness, and kickstart healing.
E = Exercise
Once pain allows, add targeted exercises. Resistance bands, bodyweight moves, or light strength work help rebuild strength and function — fast.
A = Analgesics
Smart pain management supports recovery. The goal isn’t masking pain forever — it’s controlling it enough to move, exercise, and heal.
T = Treatment
This is where a trained PT (that’s me!) comes in. Manual therapy, dry needling, and professional guidance can speed recovery and keep you injury-free.
Why M.E.A.T. beats R.I.C.E.
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R.I.C.E. keeps you sidelined; M.E.A.T. gets you moving.
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R.I.C.E. focuses on “no pain” → M.E.A.T. focuses on function and life.
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Recovery isn’t about ice packs and waiting. It’s about smart, active choices.
Takeaway:
Don’t sit on the sidelines. Don’t just ice and elevate. Move, exercise, manage pain, and get expert guidance. That’s the future of injury care.
Want help getting back to the things you love faster? [Book a session now]
Dan Hollingsworth
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