If you train jiu jitsu, wrestle, lift, or stay active year round, you have probably heard the same advice after a tweak: RICE (rest, ice, compression, elevation). RICE came from a good place. It was meant to reduce pain and swelling after an acute injury, especially in the first couple of days. The problem is how RICE has been used in the real world: too much rest, too much icing, and not enough progressive return to movement. Today, even major sports medicine voices describe
