Should I Ice It?

For years, ice packs have been the go-to for pain relief. Twisted your ankle? Chuck some frozen peas on there. But does it actually help? Should you be reaching for ice every time you get injured or is it just a habit we’ve held onto for too long? Let’s break down the myths, the science and when (or if) you should really be icing an injury.

RICE: Rest, Ice, Compression, Elevation

The Origins of Icing Injuries

For decades, the RICE method (Rest, Ice, Compression, Elevation) was the gold standard for injury treatment. The thinking was that icing an injury would reduce swelling and pain and that seemed logical enough. But as science evolved we realised that swelling isn’t actually the enemy—it is in fact a necessary part of healing.

"swelling isn't actually the enemy"

It turns out, icing too much could actually slow down the recovery process by reducing blood flow and delaying the body's natural repair mechanisms.

So if ice isn’t the miracle cure we thought it was, what should we be doing instead?

PEACE & LOVE: The Modern Approach to Injury Recovery

The PEACE & LOVE framework has replaced the old RICE method, focusing more on active recovery and long-term healing rather than just reducing swelling.

PEACE (First 24-72 hours)

• Protect – Avoid activities that could worsen the injury.

• Elevate – Raise the injured area to help manage swelling.

• Avoid anti-inflammatories – This includes NSAIDs and excessive icing, as inflammation is an important part of healing.

• Compress – Use bandaging or taping to manage swelling and provide support.

• Educate – Understand the recovery process and avoid unnecessary passive treatments.

LOVE (After 72 hours)

• Load – Gradually introduce movement and weight-bearing as tolerated.

• Optimism – Positive expectations aid recovery!

• Vascularisation – Light aerobic activity helps blood flow and healing.

• Exercise – Progressive rehabilitation exercises restore function and strength.

Should we now allow injuries to swell?

Does PEACE & LOVE Allow Ice?

The framework doesn’t explicitly ban ice, but it does lean more towards allowing the body's natural inflammatory response to do its job.

So where does ice fit in?

While ice should no longer be the go-to treatment for every injury, it still has a role in pain management—especially when balancing the need for swelling with comfort.

• If pain is severe and affecting function – e.g., struggling to sleep due to discomfort.

• If symptoms are limiting early movement – Ice can help manage pain so that controlled movement can begin sooner.

• Not as a reflexive treatment – Ice isn’t necessary for every injury, only when pain management is needed.

Well intentioned habits die hard, but the reality is that allowing the body's natural inflammatory response in the first 24-72 hours aligns with the new guidelines of PEACE and LOVE allowing swelling and inflammation to help serve the purpose of kickstarting the healing process.

After this period:

• If pain persists or limits movement, short-duration ice applications (10- 20 minutes for pain relief) can be used.

• The key is not to suppress inflammation excessively, but to manage symptoms so that rehab can progress effectively.

  
  

In short, ice can be useful, but it shouldn’t replace your body's natural healing process. Use it wisely—as a tool for comfort, not a cure.

What About Deep Freeze Lotions?

We’ve all seen the tubes of Deep Freeze at the pharmacy, promising instant relief. But do they actually change the temperature of your tissues? Not really.

Think of it like using that minty shower gel—it makes your skin feel icy cold, but your body temperature hasn’t actually changed. The ingredients in these creams (like menthol) create a sensation of cold without actually altering tissue temperature. What they do is distract your brain from pain by stimulating different nerve receptors.

So, do they work? Well, they can help provide temporary relief by reducing the sensation of pain, but they don’t speed up healing or significantly impact the injured tissue. They’re a decent short-term tool, but they’re not a replacement for proper rehab.

Listening to Your Body During Recovery

Having discussed that ice can be useful for pain management, it's important to remember that both pain and swelling are the body's way of signalling that a tissue needs rest and shouldn’t be overloaded too soon. Rather than simply numbing discomfort, staying in tune with your body's signals throughout the healing process is key. Gradually reintroducing movement and activity at the right pace will lead to better long-term outcomes.

Beyond Ice: What Else Helps?

Since we now know that ice isn’t the magic cure for injuries, what else should you be doing?

• Movement is key – Gentle, controlled movement is often better than complete rest.

• Strength training – Gradually rebuilding strength helps prevent future injuries.

• Compression can help – A light compression bandage can reduce swelling without restricting movement.

• Massage or mobility work – Helps loosen tight muscles and improve circulation.

• Aerobic activity – Low-impact cardiovascular exercise supports blood flow and healing.

The Final Verdict: Should You Ditch Ice?

Not necessarily! Ice still has its place, but it should be used for pain relief, not to suppress inflammation. The key takeaway?

• Swelling isn’t bad—it’s part of healing. 

• Ice can help with short-term pain relief but won’t speed up recovery. 

• Active rehab is far more important than simply numbing the area.

If you’re recovering from something, focus on active recovery, strength work, and mobility exercises to get back to full function—not just relying on a bag of frozen peas. And if your injury isn’t improving, it might be time to ditch the DIY fixes and seek professional advice (yes, that’s where I might come in!).

So next time you reach for an ice pack, ask yourself—is this actually helping, or am I just doing it because it feels nice? 

If it’s the latter, no judgment. We’ve all been there!