(R.I.C.E.)? Heal Sprains Quicker by doing THIS Instead (2019)

Since 1978, R.I.C.E. has been standard of care for sprained joints and soft tissue injuries like contusions. Published in a sports medicine book at that time, this treatment regimen was based on no meaningful research whatsoever, but was quickly adopted by doctors, therapists, and trainers.

Soft tissue injuries, sprains, and strains are injuries that mammals have been dealing with for many millions of years. During that time, mammals developed a very complex, elegant process of acute inflammation, proliferation, and maturation to heal the injury. This process occurs in all mammals, even humans.

Not only does R.I.C.E. plus NSAID’s NOT help the healing process, research shows they can actually hamper the healing process, and increase the risk of an acute injury becoming a long-term, chronic process.

Ice delays muscle regen: https://www.physiology.org/doi/full/10.1152/japplphysiol.01187.2010
RICE Inventor comes clean: http://www.drmirkin.com/fitness/why-ice-delays-recovery.html
-very proud of Dr. Mirkin for this!-
Ice can cause cold injury or necrosis: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4395553/
NSAID dangers: kidney: https://blogs.bmj.com/bjsm/2009/10/07/e-letter-prophylactic-use-of-nsaids-in-endurance-runners/
NSAIDs delay healing: https://www.ncbi.nlm.nih.gov/pubmed/17593538
NSAIDs slow healing: https://www.ncbi.nlm.nih.gov/pubmed/10963160
Swelling/Inflammation speeds healing: https://www.fasebj.org/doi/10.1096/fj.10-171579
Conservative movement improves healing: https://www.ncbi.nlm.nih.gov/pubmed/8129116
Ice slows Healing: https://www.ncbi.nlm.nih.gov/pubmed/22820210
Inflammation is Good: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3005436/
Ice slows healing: https://www.ncbi.nlm.nih.gov/pubmed/21164157
Elevation doesn’t do anything: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC314391/

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  1. I had a quad sprain and I happened to do what you said. I listened to my body and resumed walking and working out when I was not hurting anymore. I am almost 100% back doing my regular workouts. I have been doing keto since September and started "IF" 2 months ago and down 44 pounds. I am 5 pounds away from my ideal weight. 🙂 Thanks for all you do!

  2. Athletic trainer here, it’s crazy how we learn certain things in our professional programs and then practice completely different once we get those letters behind our names. Just wish the accrediting boards in all fields of medicine would stay up to date with research and not just regurgitate the same stuff. Thanks for the vid and the insight!

  3. Dr. Berry I really do appreciate your information and insight. However is a born-again bible-believing Christian I believe God put all our mechanisms in our body to heal itself and it didn't take millions and millions of years. I think that the Gap Theory confuses a lot of Christians because they do not understand the Bible. My God is not that small for he takes millions of years to create something he speaks and thinks it and it is like be and it was. Most of the medical community are evolutionist because that's another theory everybody was taught in medical school but it's a theory since has been debunked. Charles Darwin was not a doctor. He witnessed adaptation to food and water supply no dog has ever given birth to a non dog. And I find that when I speak with people who are in the medical profession and I asked him how life began then my next question is tissue needs amino acids where those come from? Dr. Mark Eastman does a study on YouTube on the blood there's power and life in the blood.

  4. So, is compression unneeded? I am a runner and more everyday I see other runners wearing compression sleeves during activity and after activity. So your conclusion for treatment of injuries, and it seems the only treatment is pain threshold tolerated movement, is this correct?

  5. Wow! Thanks Dr Berry…common sense not so common! We've been lied to for eons, and have become a mass of geese following the leader! Your voice and knowledge are refreshing. Thank you!

  6. Sorry if this seems obvious to some, but what’s the inherent difference between swelling and inflammation? Is swelling external inflammation? If so, what is internal inflammation called? Also, how does this theory work into keto where one of the goals is to rid oneself of inflammation? Thanks in advance to anyone who can help me understand these terms and concepts. 😊

  7. Thanks for this, Dr. Berry. I was on a hike this morning, stepped in a hole and ended up on my bum. It didn’t hurt so much so I walked home. Since I hadn’t seen this video yet, I did ice it for about twenty minutes. I was just about to do it again when I saw your notification. Now I’m thinking a warm bath might be a better plan. So glad you addressed this before I spent the day icing!

  8. Almighty God Created the Human Body Smart. Just like the baby from the time of conception and cells divide into a nose, and ear, a heart, the eyes…ect The Miracle of Life, didn't just happen by accident. By the way….. enjoy your journey of life with your new precious son.💕

  9. I have had many sprained ankles (no fun!) achieved while learning to be a hang gliding pro in the 70s (lots of fun!) And a broken ankle more recently. I trust Dr. Berry and will obey his directions next time I get a sprained ankle or other sprained area, but I will still take Arnica tablets as that is a plant based treatment for reducing swelling and I have seen impressive reductions in swelling immediately. 🙂

  10. Yes, thank you for this. I've been dealing with a chronic finger injury and I work with my hands as a metal worker. I was doing all of the anti-inflammation procedures according to my physical therapists. It was not getting better but I started a ketogenic diet and stop taking ibuprofen and stopped using the compression bandages and braces and what do you know, it started finally healing. What you're saying makes absolute sense and I'm finally healing after about a year of suffering and money loss from not working that much due to hand pain. The keto diet didn't cure the hand but it did stop me from using ibeprofin and it brought me here to you. Thank you doctor Berry.

  11. As always I love how you can see past "the experts" laziness. They rely on pattern matching and accepted practice instead of thinking it through. My only question is what do you think of "accelerated healing" techniques like electrical stimulation? Stick with nature or augment where appropriate?

  12. I have my own R.I.C.E. method thanks to Dr. Berry
    R.= Recover ( let your body heal)
    I.= Intermittent fasting
    C.= Coffee (have a cup)
    E.= Eat some bacon
    And it works better than the standard RICE method 🙂

  13. I wish I knew this when I had a sprained ankle, but now I know what my doc was recommending is bunk! Could you possibly do a video about helping to heal chronic inflammation?

  14. I'm reading your book. I read the chapter on Cholesterol. It made so much sense. My husband has been on Crestor for 12 years. I mentioned to him what I had read and that it's worth thinking about. He's very reluctant to stop it, he's afraid of a heart attack if his cholesterol increases. The years of docs telling him high cholesterol is dangerous is hard to undo!! Scary what all the bad information has done to people. Thanks for shedding light on this! Maura O'Regan RN

  15. How interesting I have been doing just the opposite of RICE for years because I knew the body would know how to heal itself. It never made sense that I just interrupt the body’s natural healing process. Thank You for the video and confirmation.

  16. Dr Berry, it is funny that when I lived in China, all the older people tell us to put heat on injury. After I moved to U.S., everyone is using Ice bag.

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