Should You Ice an Injury? Why Cold Therapy May Slow Healing
Should You Ice an Injury? Why Cold Therapy May Slow Healing
At Coastal Care Mobile Physical Therapy in Newport Beach, we often get asked: “Should I ice my injury?” For years, the go-to answer was “yes”—but new research shows that icing may actually delay healing instead of speeding it up.
Why Ice Isn’t Always Best
Inflammation is necessary. Your body’s natural swelling process brings immune cells that repair damaged tissue. Icing can reduce this response and slow recovery.
Blood flow matters. Cold therapy restricts circulation, limiting oxygen and nutrients that your muscles and ligaments need to heal.
Healing can stall. Studies show that icing may suppress growth factors, leading to slower muscle regeneration and even more scar tissue.
Updated Guidelines: From R.I.C.E. to PEACE & LOVE
The classic R.I.C.E. method (Rest, Ice, Compression, Elevation) is now outdated—even its original creator no longer recommends ice.
The modern approach is PEACE & LOVE:
Protect
Elevate
Avoid anti-inflammatories (like ice and NSAIDs)
Compress
Educate
Followed by:
Load (safe movement)
Optimism
Vascularization (gentle activity that boosts blood flow)
Exercise
This method supports the body’s natural healing while helping you get back to movement safely.
When Ice Might Still Help
Short, controlled icing (10–15 minutes) can temporarily reduce pain and swelling right after an injury. Just remember—it’s pain management, not healing.
Better Ways to Recover
If you’ve had a sprain, strain, or overuse injury:
Use compression and gentle elevation.
Begin safe, guided movement as soon as possible.
Consider heat therapy after the first 48 hours to improve circulation.
Work with a licensed physical therapist for a tailored recovery plan.
The Bottom Line
Icing isn’t the quick-fix we once thought. For most soft tissue injuries, focusing on movement, circulation, and progressive loading leads to faster, stronger recovery.
At Coastal Care Mobile Physical Therapy, we bring expert, one-on-one care right to your home in Newport Beach. If you’re dealing with an injury, let’s create a plan that supports healing—not just symptom relief.
👉 Contact us today to schedule your mobile PT session and get back to doing what you love.
References
Mirkin G. Why I stopped recommending ice for injuries. Wikipedia – R.I.C.E. medicine
Bleakley C, et al. Cryotherapy and tissue repair. NIH – PMC8173427
Dubois B, Esculier JF. From RICE to PEACE & LOVE: A new acronym for soft-tissue injuries. Br J Sports Med. 2019.
Dupuy O, et al. Cryotherapy and muscle regeneration: A systematic review. MDPI, 2024.
