this post was submitted on 16 Aug 2023
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What to do while dealing with runners knee (lemmy.one)
submitted 1 year ago by [email protected] to c/[email protected]
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Basically, I took on too many miles too quick. And boom knee pain even when walking now. I don't want to stop moving entirely, but I'm just not sure what I should be during this downtime. I'm pretty new to running so only been doing it for about 2 weeks and I'm a little heavier, so it probably beat my legs up. But I love running and don't want to give it up.

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[–] [email protected] 4 points 1 year ago (1 children)

RICE is somewhat outdated. The alternative names (MOVE, METH, MEAT) have not sorted themselves out yet, but the summary is:

  1. Inflammation is the body healing itself. Ice and NSAIDs (ibuprofen) may help with discomfort but they slow healing.
  2. Non load bearing movement is better than rest for anything short of a fracture or catastrophic injury. Blood flow is healing.
  3. Elevation is still beneficial the further down the leg you go. Can promote blood flow if it has no where to go.

https://thischangedmypractice.com/move-an-injury-not-rice/ https://www.lifemark.ca/blog-post/treating-acute-injury-go-meat-over-rice https://www.synctherapy.ca/meth-the-alternative-to-the-rice-method/

[–] [email protected] 1 points 1 year ago* (last edited 1 year ago)

  1. I guess technically, yeah, but it’s the immune systems response to an injury or virus/bacteria. If you can reduce the inflammation, the immune system is still working, you’re just in less pain. Plus, if it’s in/on/around a tendon/bursa, inflammation is just going to continue the issue/pressure. Again, not a doc, just deal with this shit a lot, over MANY systems in my stupid body

  2. Yeah that’s why I recommended low impact activities like swimming.

  3. Not sure what you’re trying to say. Sorry.

Also, the A in MEAT is analgesics, so not really sure why you singled out nor taking ibuprofen, as it’s part of the recovery process you’re recommending.