R.I.C.E. in the trash can

R.I.C.E. Is Outdated: Why Ice Delays Healing and What to Do Instead

Still icing that sprain or tweak? Science says there’s a better way to heal.

For decades, people treated injuries the same: Rest. Ice. Compress. Elevate. (R.I.C.E.)

But current research shows that protocol may actually delay healing and hinder full recovery.

Dr. Gabe Mirkin, the man who coined R.I.C.E. in 1978, publicly retracted the advice in 2015, stating that ice can interfere with the healing process.

If you're tired of short-term relief and recurring pain, stop chasing symptoms and start fixing the root cause. 

 

 

What Is the R.I.C.E. Method?

  • Rest

  • Ice

  • Compression

  • Elevation

It was designed to reduce swelling and pain - but pain relief isn’t healing, and inflammation isn’t always the enemy.

 

 

Why R.I.C.E. Is Outdated: What the Science Actually Says

Why Rest Slows Recovery

Extended rest can cause stiffness, muscle loss, and longer recovery times. Without movement, tissues don’t remodel properly.

A 2008 paper titled: “Activity vs. rest in treatment of bone, soft tissue and joint injuries” highlights how early mechanical loading accelerates healing—while total rest may actually delay it.

How Ice Reduces Healing Signals

While ice numbs pain, it also restricts blood flow which carries oxygen, white blood cells, and healing nutrients. This blunts inflammation, which is actually your body’s first step in recovery.

As Yale Medicine explains, inflammation isn’t the enemy—it’s part of the body’s natural healing cycle. Blocking it with ice may delay collagen rebuilding and tissue repair.

 

A Better Approach: P.E.A.C.E. & L.O.V.E.

In 2019, researchers proposed a smarter recovery framework in the British Journal of Sports Medicine called P.E.A.C.E. & L.O.V.E.


It blends early protection with progressive loading and acknowledges that your mindset and movement matter.

P.E.A.C.E: First 1–3 days

  • Protect: Limit aggravating movements

  • Elevate: Help fluid drain from the area

  • Avoid anti-inflammatories: NSAIDs and excessive icing may delay healing

  • Compress: Light compression can support tissue

  • Educate: Understand the healing process and manage expectations

L.O.V.E: After 3 days

  • Load: Gradually introduce pain-free movement

  • Optimism: Recovery improves when you believe it will

  • Vascularization: Light cardio improves blood flow

  • Exercise: Controlled movement helps realign and strengthen the body

→ Read more on PEACE & LOVE via Physio-Pedia

 

 

Why NSAIDs May Do More Harm Than Good

Non-steroidal anti-inflammatory drugs (like ibuprofen) are often taken reflexively. But they inhibit prostaglandins, which are crucial for muscle regeneration and tendon healing.

A 2024 systematic review on NSAIDs and soft tissue healing found that while NSAIDs reduce pain, they may also impair tendon-to-bone healing, especially in early recovery.

Another BMJ study on NSAIDs and muscle repair explains how these drugs interfere with prostaglandins—key molecules in muscle regeneration.

Unless medically prescribed, avoid them in the early phase of recovery.

 

 

Movement Is Medicine

Research confirms that early, progressive movement is the most effective way to restore strength and function.

A 2022 study on high-load tendon exercises found that progressive loading restored function better than passive treatments like ice or rest.

This is exactly what we teach at MoveU: How to align your body, move with intention, and heal from the inside out.

 

 

R.I.C.E. vs P.E.A.C.E. & L.O.V.E

Which Recovery Method Actually Works?

Protocol

Focus

Goal

Outcome

R.I.C.E.

Rest & Numbing

Pain Relief

Slower healing

PEACE & LOVE

Movement & Load

Functional Recovery

Stronger outcomes

 

 

 

❓ FAQ: Ice, Rest, and Recovery

Q: Should I stop using ice completely?
A: You can still use it for short-term pain relief, but it’s not a healing tool. Use sparingly.

Q: Is rest ever helpful?
A: Yes, for 1–2 days max. After that, begin gentle, pain-free movement to promote healing.

Q: How does MoveU support healing?
A: We guide you through progressive movement that realigns your body and builds lasting strength. It’s not just rehab - it’s transformation.

 

 

"EIGHT years of daily chronic pain is gone! I returned to work in healthcare with zero daily pain thanks to the MoveU essentials. I’m hiking high elevation mountains again, carrying my day pack pain-free. I’m wearing my barefoot shoes without leg or foot pain. My next major goal is to return to running... I’m only just getting started!" - Tracy

 

 

The MoveU Way: Fix the Root Issue

Pain’s not random. It’s a signal. It’s your body telling you something’s out of alignment or imbalanced in some way.

At MoveU, we help you address the cause, not just cover the symptoms. Our tagline isn't "Fix Yo Shit" for nothing. You own this process!

  1. Realign joints through movement.
  2. Strengthen weak muscle and improve body control in daily life.
  3. Correct your dysfunction without band-aid fixes.

If you're done with numbing the pain and ready to fix the root cause, start moving with purpose.

→ Start Your Trial – Fix Yo Sh!t Today

 

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