When it comes to injury recovery, knowing what to do in the first few days — and beyond — can make a big difference in how quickly and fully you heal. At Momentum Physiotherapy in Maple Ridge, we often get asked: Should I use RICE or the MOVE technique for my injury?
RICE (Rest, Ice, Compression, Elevation) has been the standard for decades, but newer approaches like MOVE (Movement, Options, Vary, Ease) are reshaping recovery strategies. This guide will help you understand both — and how our team in Maple Ridge can support your recovery from start to finish.
What is RICE?
RICE is a traditional method used in the first 24–48 hours after an acute injury like a sprain or strain.
Components of RICE:
- Rest: Avoid movement of the injured area to prevent further damage.
- Ice: Apply cold therapy to reduce swelling and pain.
- Compression: Use wraps or bandages to minimize swelling.
- Elevation: Raise the injured limb above heart level to help reduce fluid buildup.
✅ Benefits of RICE:
- Immediate pain and swelling control
- Helps manage inflammation in the early stages
- Good short-term strategy for acute injuries
⚠️ Limitations of RICE:
- Prolonged rest can lead to stiffness and weakness
- Ice may slow blood flow, which can delay healing
- Doesn’t promote movement, which is essential for long-term recovery
What is the MOVE Technique?
MOVE is a modern approach that encourages gentle, pain-free movement early on. It’s especially useful after the acute phase of injury.
Components of MOVE:
- Movement: Safe, controlled mobility promotes circulation and healing
- Options: Modify activities to avoid aggravating the injury
- Vary: Use a mix of movements to prevent stiffness
- Ease: Increase movement gradually as tolerated
✅ Benefits of MOVE:
- Boosts blood flow and tissue repair
- Prevents joint stiffness and muscle atrophy
- Encourages faster return to function
- Ideal for recovery from muscle strains, joint stiffness, or post-surgery rehab
⚠️ Limitations of MOVE:
- Not ideal during the initial 24–48 hours post-injury
- Needs expert guidance to avoid re-injury — our Maple Ridge physios help you progress safely
RICE vs. MOVE: When Should You Use Each?
| Situation | RICE | MOVE |
|---|---|---|
| 0–48 hours after injury | ✅ Best choice | ❌ Too soon |
| Minor to moderate injuries | ⚠️ Short-term use | ✅ Encouraged |
| Post-surgical recovery | ⚠️ Initial rest needed | ✅ Crucial for rehab |
| Chronic pain or stiffness | ❌ Not helpful | ✅ Ideal approach |
| Severe fractures or ligament tears | ✅ Needed early on | ⚠️ Used later in rehab |
At Momentum Physiotherapy, we help patients transition from RICE to MOVE at the right time for optimal healing. Every injury is different — that’s why we create personalized treatment plans based on your body and your goals.
Conclusion: RICE vs. MOVE at Momentum Physio, Maple Ridge
Both RICE and MOVE have a place in effective injury recovery. Use RICE early for short-term relief. But don’t stay stuck there — MOVE is essential for regaining function, strength, and mobility.
If you’ve recently been injured or are recovering from surgery, our expert physiotherapists in Maple Ridge can guide you every step of the way.
💬 FAQs About Injury Recovery
Q: When should I stop icing and start moving?
A: Usually within 48 hours — but it depends on the injury. At Momentum Physio, we assess your progress and help you safely shift from rest to movement.
Q: Can I move too soon and make things worse?
A: Yes — that’s why guided movement is key. We’ll show you how to move safely without risking re-injury.
Q: Is MOVE safe for older adults or post-surgery patients?
A: Absolutely. MOVE is about controlled motion and is widely used in rehab, especially when supervised by a physiotherapist.
✅ Ready to Recover the Right Way?
Whether you’ve just sprained your ankle, strained a muscle, or had surgery, Momentum Physiotherapy in Maple Ridge can help you recover faster and safer — with the right balance of RICE and MOVE.
Book your consultation today and let our team get you back to doing what you love! Call today to book!