Recent research into the treatment of tendon and ligament injuries has shown that the RICE method may be detrimental to recovery.
For these tissues, the acronym MEAT is used to outline the approach:
MOVEMENT - Unlike muscles, ligaments and tendons do not have a rich blood supply. Movement is therefore beneficial to these tissues as it promotes blood flow to the area and assists in removal of waste. The use of heat is also recommended to assist with blood flow.
EXERCISE - Gentle range-of-movement exercises will improve blood flow and ensure that the tissues do not decline further.
ANALGESICS - Natural analgesics (pain-killers) such as proteolytic enzymes, bromelain (from pineapples) or papain (from papaya) will help to reduce painful swelling without hindering the body's natural healing mechanisms. Other painkillers that do not have anti-inflammatory properties, such as Paracetamol can also be used.
TREATMENT - Early treatment on the tissues will promote blood flow to the area, assisting ligament and tendon healing. Sports massage, ultrasound, osteopathy, chiropractic or myofascial release are all treatments that can help these soft tissues to heal.