Tip How to VooDoo Floss Your Knee Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness TrainingVideos Tip How to VooDoo Floss Your Knee Here' s how to alleviate knee pain and swelling Works better than icing by Dr John Rusin March 10, 2017April 5, 2021 Tags Exercise Coaching, Tips First Why RICE is Wrong In 1978, The Sports Medicine Book, authored by Dr. Gabe Mirkin, introduced the concept of RICE – rest, ice, compression, elevation – for the treatment of athletic injuries. It makes sense to ice down an injury as soon as possible to limit swelling and maintain function, right? Well, not quite. In 2014, Dr. Mirkin went on record debunking his own work pertaining to the ice portion of the RICE acronym for acute musculoskeletal injury management. Not only did the use of cryo-therapy not aid in the healing process, it actually delayed the healing process altogether. And while he was at it, Dr. Mirkin also shed some light on his recommendation for complete rest after sustaining an injury. "With minor injuries, you can usually begin rehabilitation the next day," said Mirkin. Hey, if the guy who literally wrote the book on injury management is saying don't restrict movement or ice an acutely injured area, we damn well better listen! Do This Instead It's a good thing there were a few more letters in the RICE acronym that stood the test of time. Compression and elevation of acutely injured areas are still highly effective and should be prioritized after sustaining a low to moderate-level injury. Along the same lines, you might want to experiment with VooDoo Floss to drive out some of the swelling and work on mobility. Wrap above and below the patella with about 50 percent tension. Keep the knee a little bent during wrapping. Lay on your back with the knee on a bench. Now extend the knee with the toes pointed back toward you and flex it back down. After a few minutes of this, sit down into a bodyweight squat and move around in that position for about a minute. Then unwrap and access. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training The Rebirth of HIT Classic muscle and bodybuilding lessons from Dr. Ellington Darden. Get 'em here. Bodybuilding, Training Chris Shugart October 12 Training Tip A Better Way to Bench For Short Lifters Under 5'8"? Make the bench press safer and more effective by adding a couple of plates under your feet. Bench Press, Chest, Exercise Coaching, Tips Dr John Rusin April 23 Training Tip Goblet and Hack Squat Superset For quad size, do 6 rounds of narrow goblet squats followed by continuous tension hack squats. Rest only 60 seconds between rounds. Bodybuilding, Exercise Coaching, Legs, Tips Mark Dugdale February 20 Training Tip The Cure for MPA Male Pancake Ass: It's a terrible condition to have. And squats and deadlifts can't fix the problem by themselves. Here's what will. Bodybuilding, Glutes, Tips, Training Paul Carter January 21