Re-Evaluating Ice
The term RICE (rest, ice, compression, elevation) was coined in 1978 and icing became a no-question response to acute injury on the field.
But, does ice really help with tissue healing and return to play?
When you have a new injury, the body’s natural response is inflammation. This is how the body brings fresh blood to the area and increases lymphatic circulation to remove debris from damaged tissue. The resulting swelling acts as a form of bracing to protect an injury. Sounds like the body knows what it’s doing.
When you introduce ice to this natural process you slow the movement of fresh blood to the area to bring nutrients and other materials to start the healing process. In addition, it has been assumed ice reduces swelling. First ask why would we want to stop swelling if it acts as a natural support and brace for injured tissue? Second, it turns out ice doesn’t do much to support the reduction of swelling and could actually lead to the future accumulation of fluid because you block the process of lymphatic drainage (what cleans up the fluid from the swelling). Stopping inflammation and lymphatic movement actually delays tissue healing.
According to recent literature, the only real benefit of using ice in an acute injury is for pain relief. If you’re hurting and need pain relief, by all means, reach for some ice. But if your goal is to return to the game as soon as possible, it might not be your best option.
While this knowledge has been known for quite some time (even the doctor who coined the term RICE redacted his opinion about the use of ice in acute injury in 2015) this practice hasn’t yet hit most sidelines. At [ F F W ] we want to empower you with information to make more informed decisions about your body. So the next time you have an injury, think about passing on the ice to allow the intelligence of your body to take the lead.
This article is for general information only. The advice and recommendations we discuss do not replace a healthcare provider's advice, treatment, or care. The use and implementation of the information discussed are at the sole discretion of the reader.