Why You Should Ditch the Ice: The Truth About Recovery That Most People Don’t Know

For decades, athletes, trainers, and even doctors have followed the RICE protocol—Rest, Ice, Compression, Elevation—as the gold standard for injury recovery. If you’ve ever twisted an ankle, strained a muscle, or felt post-workout soreness, chances are you’ve been told to “ice it.”

But what if I told you that the very doctor who created the RICE method now says it doesn’t work?

The Man Who Created RICE… and Then Took It Back

In 1978, Dr. Gabe Mirkin coined the RICE protocol in his book Sportsmedicine Book. For years, this method was taught in medical schools, physical therapy programs, and athletic training courses. Ice became the go-to solution for reducing swelling and pain.

But in 2015, Dr. Mirkin publicly recanted his own method. He admitted that research now shows ice can actually delay healing and even make injuries worse.

In his own words:

“Subsequent research shows that rest and ice can actually delay recovery. Mild movement helps tissue heal faster, and the application of cold suppresses the immune responses that start and hasten recovery.”

How Ice Actually Slows Recovery

The moment you get injured, your body triggers inflammation—and that’s a good thing! Inflammation isn’t the problem; it’s actually a critical part of the healing process. It brings in white blood cells, growth factors, and fresh blood flow to repair damaged tissue.

So what happens when you ice it?

Ice constricts blood vessels, cutting off the very circulation your body needs to heal.

It slows down white blood cell activity, delaying the removal of waste and dead cells.

It can increase swelling in the long run by trapping fluids in the injured area.

It shuts down the release of IGF-1 (Insulin-like Growth Factor 1), a key hormone for muscle repair.

The bottom line? Icing may numb pain temporarily, but it actually delays your recovery.

What to Do Instead of Icing?

Instead of ice, think heat and movement.

Heat: Encourages blood flow, bringing oxygen and nutrients to the injury site.

Gentle movement: Helps pump out waste, clear swelling, and restore function faster.

Active recovery: Light mobility work speeds up tissue repair and prevents stiffness.

Of course, if you’re dealing with severe injuries like fractures or acute swelling, always consult a medical professional. But for most strains, sprains, and sore muscles, heat and movement are your best tools for faster recovery.

You’re Not Alone—Even Medical Professionals Are Catching Up

If you’ve been told to ice injuries your whole life, don’t feel bad—you’re not alone. Most people don’t know this, because even many medical practitioners haven’t kept up with the latest research. The truth is, healthcare and sports medicine are constantly evolving, and what we once thought was best isn’t always backed by science.

Now that you know, you can take control of your recovery, heal smarter, and get back to doing what you love—faster.

Final Thought

It’s time to ditch the ice and rethink recovery. Your body is built to heal itself—give it what it actually needs.