For decades, the R.I.C.E. protocol (Rest, Ice, Compression, and Elevation) was the go-to recovery method for injuries as it has the ability to reduce pain and swelling. It’s simple, accessible, and effective right? Well, yes and possibly no.

Recent research, along with many “presumed” experts, have raised concerns that icing might slow down the body’s natural healing process. The main issue is that ice causes blood vessels to constrict, which could potentially limit the delivery of healing agents to injured tissues.

But here is the catch: most of this research is based on animal studies (rats), not humans. So while rat muscle that has undergone an experimental injury might show delayed healing with ice, we should not assume the same applies to humans. With regard to humans, a strong body of evidence supports the use of ice for decreasing pain, reducing swelling, and encouraging early movement following injuries of all types or surgery. In fact, movement activates healing at the cellular level and ice may very well be a key pathway to early movement following injury. So yes, apply that ice pack after injury and secure it to the injured area with an ace wrap to add compression.

While icing may be beneficial following injury, the decision to ice after exercise for “muscle soreness” or recovery should be reconsidered. Studies involving humans found that post-exercise ice packs or cold water immersion (e.g. cold plunge), can reduce levels of IGF-1 (an anabolic hormone essential for muscle repair) and impair protein synthesis, the very process that helps muscles rebuild and get stronger. In other words, while ice might ease soreness, it could also blunt the gains you are working so hard for. Evidence suggests waiting several hours after exercise before entering a cold plunge.