For many years, people were told to use RICE (Rest, Ice, Compression, Elevation) after an injury.
However, Dr. Gabe Mirkin (the sports medicine doctor who originally coined RICE in 1978), later changed his recommendation after new scientific research.
The main reason: RICE can slow down healing instead of helping it.
Why Ice is no longer recommended routinely.
Ice reduces blood flow to the injured area. While this may decrease pain for a short time, blood flow is essential for healing.
Healing needs:
Inflammation
Oxygen
Nutrients
Repair cells
Using ice for long periods can delay tissue repair and slow recovery.
Why complete rest is harmful.
Total rest causes:
Muscle weakness
Joint stiffness
Slower tissue repair
Research shows that early, gentle movement helps injured tissues heal stronger and faster.
Inflammation is part of healing.
Inflammation is not bad.
It is the body’s natural healing response that starts tissue repair.
Stopping inflammation completely can delay recovery.
What is recommended now?
Modern injury care follows PEACE & LOVE, which focuses on:
Protection, compression, and education in the early phase.
Early movement, gradual loading, and exercise for recovery.
When ice can still be used.
Ice may be used:
For severe pain.
For very high swelling.
For short duration (5–10 minutes).
Only for pain relief, not for healing.
Simple message for patients.
Pain control is important but healing needs movement and blood flow.
The goal is not to stop healing — it is to guide it properly.
Final takeaway.
RICE reduces pain, but movement heals tissues.
That’s why modern physiotherapy focuses on safe activity and guided rehabilitation, not long rest and icing.