[hlnx1]

For years we learned RICE: rest, ice, compression, elevation. Recommendations have shifted a bit.

Current approaches such as “PEACE & LOVE” suggest:

• In the first days: protect, elevate, compress, and avoid anti-inflammatory medication
• Ice reduces pain in the short term, but there’s little evidence it speeds healing
• After a few days, gradual load, movement and aerobic exercise as pain allows

So ice isn’t banned. Think of it as pain relief rather than a healing tool.

What’s the first thing you do when you get injured?

[hlnx1]

The key distinction: if ice eases the pain enough to help you move, fine. The problem is treating it as a healing tool and staying immobile for days. With common injuries like ankle sprains, early controlled movement usually leads to better outcomes.

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