By Colin Lloyd September 15, 2022
The Received Wisdom
For decades, the standard advice for a soft tissue injury has been RICE: Rest, Ice, Compression, Elevation. You see it in sports halls, first aid manuals, and online. Athletes sit with ice packs strapped to injured ankles. It seems obvious and sensible.
But should we actually be icing injuries?
The Evidence Is Changing
We now have a growing body of research showing that ice only provides pain relief – it does not offer any benefit to the healing process itself.
Notably, the doctor who originally described the RICE protocol has since recanted. The recommendation has been revised – rest and ice are no longer considered the first line of response.
Why?
We have come to understand that inflammation is an important part of healing, not something to be suppressed.
Inflammation brings resources – cells, proteins, growth factors – to the injured site. These are exactly what the tissue needs to repair. The old assumption that reducing inflammation would speed recovery turns out to be backwards. Reducing it with ice interferes with the very process you want to promote.
What Should You Do Instead?
Gentle movement, where pain allows, is generally better than complete rest for most soft tissue injuries. Compression and elevation remain helpful for managing swelling.
If you have a new injury and are not sure what to do, get in touch – we can advise on the right approach for your specific situation. See also our pages on sports injuries and conditions we treat and our treatment methods.