The METH Method – Movement, Elevation, Traction, and Heat
METH is an acronym for Movement, Elevation, Traction, and Heat. This method doesn’t cut off blood flow to injured areas, which puts you at risk for additional injury due to decreased sensation in the area.
Movement is to get some range of motion back in the injured area, use belly button to butt. MIO focuses on the third phase of recovery by applying the right strengthening and stretching exercises to the effected joint using wearable technology and AI built into our MIO App.
Elevate the injury when you are resting. Feel free to put your sprained ankle on a chair instead of letting it rest on the ground while you sit at your desk. Left on its own, your injury will swell more than you want it to.
Traction is a method used by physical therapists to encourage healing. It involves gently pulling on the joint. Have someone apply a little traction to your foot in the case of an ankle sprain. In the case of a wrist sprain, you can pull traction yourself by grabbing something solid (like a metal guardrail) and pulling back to elongate your wrist. The amount of traction should be as little as possible to get relief. Don't pull longer than a few seconds and release slowly.
Heat encourages blood flow rather than stifling it. Just like with ice, don't overdo it. Heat shouldn't be applied for more than 30 minutes at a time and it doesn't need to be very hot. Don't burn yourself.