Should you use Ice (RICE) for Injuries?
Is Ice Still the Best Choice for Injuries? Rethinking Cryotherapy for Soft Tissue Injuries
For decades, icing an injury was the go-to advice — from sprained ankles to pulled muscles, we were told to “put some ice on it.” However, recent research is raising important questions about whether cryotherapy (the use of ice) is actually helping us heal or holding us back.
Let’s take a closer look at what the latest science reveals and what this means for your recovery.
The Traditional Belief: Ice Reduces Pain and Swelling
Many of us are familiar with the R.I.C.E. method — Rest, Ice, Compression, Elevation — for treating soft tissue injuries. Ice has long been thought to reduce swelling and ease pain. And yes, studies still show that ice can help with short-term pain relief, especially within the first week after an injury.
But that’s just part of the story.
The Bigger Picture: Does Ice Help You Heal Faster?
The surprising answer is: we’re not so sure.
Several studies have found that while ice can temporarily relieve pain, it doesn’t provide clear long-term benefits. In fact, it might even slow down the body’s natural healing process.
Why? When we use ice, we reduce inflammation, and while inflammation often gets a bad rap, it’s actually a key part of the recovery process. Inflammation brings immune cells and healing chemicals to the injury site. Slowing that process down may mean delaying your healing.
Potential Downsides of Too Much Ice
Research also points to some unexpected risks of overusing cryotherapy:
Delayed Healing: Ice may block the movement of important healing cells like macrophages and growth factors that repair damaged tissue.
Increased Swelling: Ironically, long-term icing may exacerbate swelling by increasing fluid leakage through lymphatic vessels.
Nerve Damage & Hypoxia: Prolonged cold can restrict blood flow to the point where tissues don’t receive enough oxygen, which may cause further injury.
Slowed Muscle Regeneration: In animal studies, icing has been linked to reduced muscle cell repair and growth after injury.
The Shift: From Ice to Active Recovery
Given these concerns, many healthcare professionals are re-evaluating the routine use of ice. Instead, new injury recovery models are focusing more on movement and function, encouraging the body to heal itself through activity and increased blood flow.
Some of the newer approaches include:
MEAT Protocol: Movement, Exercise, Analgesics (like Tylenol), and Treatment
PEACE & LOVE: A comprehensive approach that includes: Education, Optimism, and Exercise to support long-term recovery
One sports rehab expert summed it up simply: “Ice is out.”
So, Should You Still Use Ice?
If you are in pain after an injury, a short period of icing (especially in the first 24-48 hours) can help you feel more comfortable. Nevertheless, icing may not be the healing superhero we once thought it was, and using it for too long or too often might actually work against you.
Here is what you can do instead:
Use ice briefly, mainly for pain relief, rather than for healing.
Start gentle movement and light exercise as soon as it’s safe.
Consult with a physical therapist or healthcare provider to discuss individualized recovery plans.
Focus on functional rehab, not just symptom control.
Final Thoughts
The way we treat injuries is evolving. Science is showing us that while ice can help ease pain, the healing process requires activity, blood flow, and reduced inflammation - not cold and stillness.
Next time you roll an ankle or tweak a muscle, think twice before reaching for the ice pack. The best recovery may involve more movement and less immobilization.