Stop Icing and Do This Instead

It’s happened to most of us: you roll an ankle, feel that immediate swelling, and instinctively reach for the ice. This is the approach we've all been taught. But, as it turns out, icing might not be the best thing to help that injury heal quickly or effectively. In this post, we're breaking down why icing may be counterproductive for recovery, and what to try instead. Check out our latest YouTube video for more info!

The Old Standard: R.I.C.E. Method

In 1978, Dr. Gabe Mirkin introduced the R.I.C.E. method: Rest, Ice, Compression, and Elevation. This became a standard injury treatment for decades. But in 2012, Dr. Mirkin revisited his advice, stating that icing may actually impede healing. So what changed?

Why Icing Might Not Help You Heal

Let’s first understand what happens when you’re injured. When you roll your ankle, for example, the body immediately kicks into a healing response, with inflammation being the first essential stage. Inflammation brings cells that clean up damaged tissue and begin the healing process. Icing, however, slows this down by constricting blood vessels and limiting the body’s natural inflammatory response. So while icing might temporarily numb pain and reduce swelling, it also halts the body’s early, critical healing mechanisms.

Is There Ever a Good Time for Ice?

There are some cases where icing may be appropriate. For instance, after significant swelling from surgery, like a knee replacement, limited icing can reduce excessive inflammation. But for most everyday injuries, like a rolled ankle, a better approach focuses on supporting, not stalling, the body's healing processes.

A Better Alternative: The P.E.A.C.E. & L.O.V.E. Method

The modern approach to injury recovery is called P.E.A.C.E. & L.O.V.E., which moves beyond just treating the injury and actively supports the body’s natural healing process. Here’s a breakdown:

P.E.A.C.E.

1. Protect – Avoid activities that could aggravate the injury for the first few days. This isn’t the same as complete rest but focuses on avoiding stress to the area.
2. Elevate – Keeping the injured area elevated can help reduce swelling by letting gravity assist in fluid movement.
3. Avoid Anti-inflammatories – This may be surprising, but anti-inflammatory medications can interfere with natural tissue repair.
4. Compress – Use a compression wrap to promote lymphatic drainage and venous return, which can reduce swelling and encourage healing.
5. Educate – Understanding your injury and learning what to expect can help guide you to recovery without unnecessary treatments or excessive rest.

L.O.V.E.

1. Load – Gradually reintroduce movement to the injured area, avoiding immobility as it can actually slow down recovery. Pain-free loading helps stimulate tissue repair.
2. Optimism – Positive expectations and mindset have been shown to influence recovery, so stay proactive and optimistic.
3. Vascularization – Light aerobic exercise increases blood flow and promotes healing. Low-intensity movement (like walking or cycling) that doesn’t stress the injury can be beneficial.
4. Exercise – Rebuild strength and mobility in the injured area with appropriate, gradual exercise to support full functional recovery.

Final Thoughts

The next time you experience an injury, think twice before reaching for that ice pack. By following P.E.A.C.E. & L.O.V.E., you’re more likely to support your body’s natural healing process, keeping inflammation in check without completely suppressing it. This method aligns better with how our bodies are designed to recover, leading to quicker, healthier outcomes.

If you’re recovering from an injury, remember that the right approach can make a world of difference in your recovery time and overall results. Embrace the natural healing process with P.E.A.C.E. & L.O.V.E. and see the benefits firsthand!

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