The Recovery Myth No One Told You About

I know this is controversial, especially in the medical community but it's important to get this message out there.

For years, many of us have turned to ice as the go-to remedy for injuries and recovery. But did you know that recent research is challenging this long-held practice? Ice might be doing more harm than good when it comes to helping your body heal.

Let’s break it down.

What Happens When You Ice an Injury?

When you get injured, your body naturally triggers an inflammatory response. This process:

• Brings immune cells and nutrients to the injured area.

• Clears out damaged tissue.

• Sets the stage for healing and tissue repair.

Applying ice reduces swelling and pain by causing vasoconstriction(narrowing of blood vessels). While that might feel good in the moment, it also reduces blood flow, slowing down the delivery of oxygen, nutrients, and immune cells critical for healing.

The Science: How Ice May Delay Recovery

Here’s what the research says:

1. Reduced Healing Capacity

   • Ice can hinder the activity of key immune cells (like macrophages) responsible for cleaning up damaged tissue and initiating repair.

   • This can delay healing and prolong recovery time.

2. Blunted Muscle Growth and Repair

   • Studies show that cold therapy reduces anabolic signaling pathways, such as mTOR, which are crucial for muscle protein synthesis and recovery.

   • Long-term use after strength training can even limit strength and muscle gains.

3. Swelling vs. Healing

   • Swelling is often misunderstood. It’s a natural part of healing, helping the body repair itself. Ice can reduce swelling, but in doing so, it might trap waste products and slow down the recovery process.

What Should You Do Instead?

The goal is to support your body’s natural recovery processes, not suppress them. Here are some ice-free strategies that work:

• Compression and Elevation: Helps reduce excessive swelling without blocking blood flow. Air Relax Compression Boots have the highest level of compression (yes, even higher than normatec) They are my go-to for fast and effective recovery! 

• Active Recovery: Gentle movement encourages circulation and nutrient delivery. Obviously it depends on the injury (and with approval of your doctor!), but moving the injured area carefully and strategically can significantly speed up healing time. 

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  Heat and Red Light Therapy: Promotes blood flow and cell turnover in order to support tissue repair. Novaa Red Light Therapy Tools are my favorite!

• Hydration and Nutrition: Anti-inflammatory foods high in omega-3s (salmon, olive oil, avocado etc) along with taking Fish Oil Pills (Nordic Naturals is the highest quality brand.   Tart cherry juice is also very effective when taken properly. Stanton Orchards is the best! 

• Sleep: Your ultimate recovery tool. A grounding sheet can really boost sleep quality! Grounding Well Sheets and mats are totally worth the investment! (Use Code GWJenniferGiles for a discount)

Why Tradition Isn’t Always Right

Just because we’ve always done something doesn’t mean it’s the best approach. For decades, icing injuries was recommended without thoroughly understanding its impact on the body’s natural healing process. New research shows that sticking to old habits can sometimes do more harm than good. Science evolves, and so should our recovery methods. The key is to adapt and use strategies that truly support long-term health and performance.

When Might Ice Still Be Useful?

Ice isn’t completely off the table. It can be helpful for:

• Immediate pain relief after acute injuries (But again this will slow healing-you decide if reducing pain is worth it).

The next time you reach for ice, remember this: your body knows how to heal itself. Support it with movement, nutrition, and rest instead of shutting down its natural processes.

Want to learn more about recovery strategies or have specific questions? DM me on instagram @JennGilesEat4Sport and let's chat.

To your health and performance,
-Jenn

P.S. If you’ve been icing injuries for years, don’t stress—it’s never too late to try a better way. Share this blog post with a teammate or coach who might benefit from this info!