Bouncing Back from Summer Sprains

As the weather warms up and we all get more active, sprains become one of the most common injuries we see in the medical field. And for decades, the standard advice for treating sprains has been the R.I.C.E. method: Rest, Ice, Compression, and Elevation. But for those of us trained in Chinese Medicine, this protocol has always raised concerns.

We’ve long questioned the use of ice, which directly contradicts how our system approaches injury and healing. For years, our cautions went unheard – but now, that’s starting to change.

Professional athletes need to recover fast, so their coaches and trainers began rethinking conventional methods. When they paid attention to what actually worked--ice or no ice--they started noticing that avoiding ice often sped up recovery. Now, research is confirming what we’ve seen in our clinics all along.

Let’s take a closer look.

What Happens When You Sprain Something

A sprain occurs when a ligament--strong tissue connecting bone to bone--is overstretched. This can happen in any joint, but it’s especially common in ankles, knees, wrists, fingers, and toes. Sprains range in severity:

• Grade 1: Minor tearing and bleeding
  
  

• Grade 2: More extensive tearing and bruising
  
  

• Grade 3: Full rupture (often requiring surgery)
  
  

The traditional R.I.C.E. method focuses heavily on reducing swelling, viewing the body’s inflammatory response as something to suppress. But here’s the thing: swelling is part of the body’s natural healing process. It brings immune cells, nutrients, and a “clean-up crew” to the injury site. When we shut that process down--especially with ice--we may be slowing healing, not helping it.

Why Flow Matters

In Chinese Medicine, we understand pain as the result of stagnation--when circulation of blood, energy, and lymph is blocked. Healing comes from restoring that movement.

This is why rest, ice, and compression can backfire. They all restrict flow. Lymphatic fluid, which carries away waste from the injury site, can’t move without muscle contraction. And studies now show that ice not only slows circulation but can even cause backflow of fluid into tissues.

A Better Way to Heal

Here’s what promotes faster, more complete recovery:

• Movement. Gentle, pain-free movement encourages circulation and prevents stiffness or scarring.
  
  

• Heat and acupuncture. These therapies promote flow and support the body’s natural repair process.
  
  

• Topical herbs. Products like our Muscle Melt line can be applied directly to the area to reduce discomfort and promote healing without the drawbacks of ice or NSAIDs.
  
  

• Support from trained practitioners. Acupuncturists and holistic therapists can offer targeted, effective care that honors the body’s wisdom.
  
  

Even Dr. Gabe Mirkin, the physician who coined the R.I.C.E. acronym, has since published an article titled “Why Ice Delays Recovery.” Trainers like Dick Hartzell are getting rapid results by combining gentle movement with traction techniques, often seeing sprains resolve in days instead of weeks.

If You Sprain Something This Summer…

Here’s what I recommend:

1. Apply Muscle Melt to the affected area, if available.
   
   

2. Avoid ice and anti-inflammatory drugs.
   
   

3. Keep it moving--gently.
   
   

4. See an acupuncturist or trusted holistic practitioner.
   
   

5. Expect to heal faster than most people think is possible.
   
   

To your resilience,
Dr. Peter Borten