Workout of the Day

Should You RICE Your Injury?


While the first inclination after a tweak, twinge, or other “something may not be right” signal your body sends may be to drop everything and pull the plug on any movement for fear of making things worse, this may be a misguided and detrimental approach.

It goes without saying that catastrophic injury deserves vigilance and caution. You’re not going to do yourself any favors trying to walk off a spinal injury or a broken ankle. For everything else though, you may be surprised that movement -- constrained, considered, and careful movement -- may be your best course to healing.

The body responds to injury with inflammation, a healthy and natural process. But when coupled with immobilization (the “R” in the classic “RICE” formula of Rest, Ice, Compression, and Elevation), this inflammation escalates and becomes counter-productive. Stiffness ensues, blood flow is limited, muscles atrophy and the cycle deepens.

On the other hand, gentle movement through appropriate ranges of motion increases blood flow, bringing new nutrients and flushing out waste, encourages protein synthesis to repair damaged muscles, and keeps neuromuscular connections strong.

The adage that “movement is medicine” rings true in the case of sickness and health, acute and chronic. Don’t shut down such an integral part of your built-in repair system when you need it most!

- PS


  • Squat snatch - 3,3,3


  • AMRAP 10

    • 5 squat snatch (135/95)

    • 10 pull-ups