The Ice Myth: Why Icing Your Injury Could Be Doing More Harm Than Good

For decades, the first thing athletes heard after an injury was, “Just put some ice on it.” It was drilled into parents, coaches, and players as the universal fix. Ice packs became part of every dugout and training room, right next to water bottles and tape.

But here’s the truth: while ice can numb pain, it’s not the magic cure we once thought it was. In fact, using it the wrong way can slow your recovery, and for athletes who need to stay on the field, that’s a big problem.

Where Did the Ice Idea Come From?

Back in the 1970s, Dr. Gabe Mirkin introduced the R.I.C.E. method (Rest, Ice, Compression, Elevation). It made sense at the time: stop swelling, reduce pain, get athletes feeling better quickly.

The problem? Decades later, Mirkin himself admitted he was wrong. Research showed that icing may actually delay healing by blocking the body’s natural recovery process.

What Ice Really Does

Ice is powerful at one thing: numbing pain. That’s why it feels good in the moment. But here’s what’s happening under the surface:

• Blood vessels tighten, which reduces blood flow

• Inflammation slows down, but inflammation is actually the body’s first step in repairing tissue

• The healing response gets delayed, which means tissues take longer to regenerate

If you’re an athlete trying to recover from a strain, sprain, or throwing injury, that delay is the last thing you want.

Why “Stopping Inflammation” Backfires

Inflammation gets a bad reputation, but it’s not the villain. It’s how your body signals cleanup cells and repair proteins to the injury site. Shut that down too early, and your body doesn’t rebuild as efficiently.

On top of that, studies have shown icing after workouts can actually blunt strength and muscle gains. For baseball players, runners, and lifters, that means fewer performance benefits from training.

When Ice Still Makes Sense

That doesn’t mean ice is useless. It still has a role, just not as the automatic go-to for every injury.

• After surgery: Ice helps manage pain and swelling in the early days

• Severe trauma: If you sprain an ankle badly or take a direct hit, ice can make pain tolerable until proper care starts

• Short-term relief: For athletes who need quick pain control, ice can be a temporary tool

But for everyday overuse injuries or minor strains, ice is more of a band-aid than a solution.

Better Options for Healing

If the goal is to actually heal and come back stronger, circulation and movement win every time.

• Gentle mobility restores blood flow

• Active recovery gets oxygen and nutrients to injured tissues

• Progressive strengthening builds durability instead of just numbing pain

• Other tools like heat, soft tissue work, BFR, and stretching promote long-term resilience

How We Approach It at PJA

At PJA, we don’t just hand out ice packs and call it a day. Every athlete’s recovery plan is tailored to their injury, sport, and goals.

Post-op patients use ice strategically for pain, but we quickly transition to movement. Baseball players focus on ArmCare, mobility, and loading drills to protect the elbow and shoulder. Active adults learn how to replace outdated “rest and ice” with proven strategies that get them back to training.

The difference is that we’re not chasing symptom relief. We’re building durability.

Final Thoughts

Ice still has a place, especially after surgery or if pain is out of control. But it’s not the universal fix it was once believed to be. Real recovery comes from moving smarter, restoring circulation, and rebuilding strength.

So next time someone says, “Just throw some ice on it,” remember there’s a better way forward.

At PJA, we help athletes recover the right way. Book your one-on-one session today and take the first step toward long-term durability.

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