Should Athletes be icing?
Is Icing Helping or Hurting Your Recovery?
For years, athletes have been told to ice injuries to reduce swelling, speed up healing, and relieve pain. But new research suggests that icing may actually slow down recovery—especially for chronic injuries.
If you’ve been icing daily, thinking it’s helping, here’s what you need to know.
I Used to Ice Everything, Too
I get it—I used to be ALL IN on icing. In high school, I forced myself to sit in an ice bucket after every practice because I thought it would help my ankles recover. And as a new PT, I iced my patients all the time—because that’s what we were taught. But over time, I started really paying attention to patients recovery and diving into the research and saw that daily icing might actually be doing more harm than good.
Why Ice Might NOT Be the Best Choice for Chronic Injuries
It Can Delay Healing
Ice reduces circulation, limiting the delivery of oxygen and nutrients to the injured area. Healing requires blood flow…so we don’t really want to do that! (Journal of Strength & Conditioning Research, 2013)
It Can Impair Muscle Function
A 2015 study in The American Journal of Sports Medicine found that icing can weaken muscles temporarily, making recovery take longer. No one wants a longer recovery or to be weaker.
It Suppresses the Inflammatory Response
While inflammation gets a bad reputation, it’s actually necessary for healing. Icing can interfere with this process and prolong recovery. (Journal of Applied Physiology, 2014)
It Doesn’t Address the Root Cause
Most chronic injuries are caused by overuse, muscle imbalances, or poor movement mechanics. Icing provides short-term relief, but it won’t fix these underlying issues.
When Ice CAN Be Helpful
Immediately After an Acute Injury
If you just rolled your ankle or suffered a trauma, ice can help reduce excessive swelling and numb pain in the first 24-48 hours. (Journal of Athletic Training, 2010)
Post-Surgical Pain Management
Many rehab protocols still use ice in the first few days after surgery to manage pain and swelling. (Clinical Orthopaedics and Related Research, 2014)
Short-Term Pain Relief
If you’re in significant discomfort, ice can provide temporary relief—but it should NOT be your long-term solution (because it isn’t one).
What to Do Instead for Chronic Injuries
Focus on Blood Flow & Movement
We want to focus on strategies that promote circulation—like active recovery, mobility work, and strength training—are more effective for healing. (Frontiers in Physiology, 2017)
Use Heat Instead of Ice
Heat improves circulation, relaxes muscles, and can help chronic pain more than ice.
Strengthen & Rebalance
Fixing movement mechanics, strengthening weak areas, and addressing imbalances will actually resolve the injury rather than just mask pain. True healing is what we should all want to have happen!
Final Verdict: Should You Be Icing Every Day?
No. If you’re dealing with a chronic injury, daily icing isn’t helping—it’s likely slowing your progress.
Instead, focus on smart rehab strategies, strength work, and movement-based recovery to actually heal and get back to your sport.
If you need help with your recovery plan, I would love to chat! Reach out to get on the path to feeling and performing your best!
Do you still use ice daily? Have you tried switching to other recovery methods? Let’s talk in the comments! ⬇️