Why Icing an Injury Can Hinder Recovery
For decades, icing an injury has been a standard recommendation, especially following acute trauma like sprains or strains. However, recent evidence suggests that this approach may not be as effective as once thought. In fact, icing could actually delay recovery and hinder the body’s natural healing processes. Research from the past five years has raised concerns about the potential negative effects of ice and anti-inflammatory treatments, leading experts to reconsider their role in injury rehabilitation.
Inflammation: The Body's Natural Healing Response
Swelling and inflammation are an essential part of the body's natural response to injury. When tissue is damaged, the body releases prostaglandins, which are molecules that regulate inflammation, pain, and healing. These compounds help initiate the healing process by promoting blood flow, recruiting immune cells, and stimulating tissue regeneration. According to a study published in the Journal of Physiology (2020), inflammation enhances tissue repair and functional recovery.
While ice reduces swelling temporarily by constricting blood vessels, it also limits the flow of oxygen and nutrients to the injury site, ultimately interfering with the healing process. A study in the Scandinavian Journal of Medicine & Science in Sports (2019) demonstrated that applying ice post-injury suppressed the production of prostaglandins, which are crucial for collagen synthesis and tissue regeneration.
The Negative Effects of Anti-Inflammatories
Anti-inflammatory drugs like ibuprofen and steroids are often used to manage pain and swelling, but they can have similar downsides to ice. While they provide short-term relief, they inhibit the production of prostaglandins and can impair long-term tissue recovery. Research published in Frontiers in Pharmacology (2021) found that anti-inflammatories can delay muscle regeneration after injury by disrupting the inflammatory response. Overuse and dependence on these drugs can result in suboptimal healing and even increase the risk of re-injury.
Heat Therapy: A Better Option for Recovery?
In contrast to icing, heat therapy can offer a more beneficial approach to injury recovery. According to the Journal of Physiological Sciences (2019), heat therapy enhances circulation, supports lymphatic drainage, and accelerates recovery from soft tissue injuries by improving tissue elasticity and reducing muscle stiffness.
Three Alternatives to Icing
Encourage Natural Inflammation: Rather than immediately icing an injury, allow the body’s natural inflammatory response to take place in the first 24-48 hours. Instead, focus on gentle movement and manual therapies to encourage blood flow, reduce congestion and to help recruit immune cells and repair tissues effectively.
Use Heat Therapy for Enhanced Circulation: After the initial swelling has reduced, apply a warm pack to improve blood flow, reduce pain and promote healing.
Incorporate Kinesiology Tape: Research in Clinical Rehabilitation (2020) found that kinesiology tape could improve muscle activation, reduce swelling, and enhance circulation around the injury site. It works by lifting the skin slightly, creating space between the skin and underlying tissues, which facilitates fluid drainage and reduces inflammation. Kinesiology tape also provides support to muscles and joints without restricting movement, allowing individuals to continue rehabilitation exercises with added stability.
If you need immediate pain relief for an acute injury you can uses a cold pack, paracetamol and gentle movement. Icing can provide temporary local pain relief, but avoid longer term use as it interferes with key processes required for long-term recovery.
Our Osteo’s at the SOP are experienced to treat both acute and chronic injuries and use gentle mobilisations, exercise programs as well as kinaesiology taping to help support your natural healing mechanisms and optimise your rehab journey.
Emma Wightman
www.the-sop.com