For years, the go-to advice after a sprain or strain was simple: Rest, Ice, Compression, Elevation. But new research shows that stopping inflammation completely might not be the best path to healing. 

This is the first article in a two-part series. Here we will look at why RICE is being questioned and what the latest science says about rest, ice, and inflammation. In Part 2, we will share the updated methods athletes, parents, and coaches can use to recover smarter and get back in the game. 

Where RICE Came From 

The RICE method was first popularized in the late 1970s and became the rulebook for treating sprains and strains. The idea was simple: shut down swelling and let the body rest. For decades, it felt like common sense. 

But even the doctor who coined RICE later admitted that too much rest and ice may actually slow healing instead of speeding it up. 

Why Inflammation Is Part of Healing 

Inflammation often gets a bad rap, but it is actually how your body starts repairing itself. Those first few days after an injury are when the body sends in “cleanup cells” that clear damage and trigger rebuilding. If you completely shut that process down with endless ice or anti-inflammatories, you may delay recovery. 

Think of inflammation like a construction crew: you would not want to send them home before the work is done. 

Ice for Comfort, Not for Healing 

Ice is not all bad. It is still a great way to take the edge off pain right after an injury, especially when swelling is extreme. The key is to use it for comfort, not as a cure. Research shows that while ice can make you feel better in the short term, it does not necessarily help tissues heal faster. 

So yes, grab the ice pack if you need relief, but do not rely on it to “fix” the injury.  

Movement Over Rest 

Here is the biggest shift: complete rest is out, smart movement is in. Studies show that gentle motion, introduced early, helps clear swelling and gets tissues rebuilding. For ankle sprains, athletes who started controlled exercises within the first week bounced back quicker than those who stuck with full RICE. 

Movement acts like a natural pump for your body. When muscles contract, they push fluid through the lymphatic system, clearing waste and bringing in fresh nutrients. That circulation is essential for healing. Total rest keeps swelling trapped and slows progress. 

For parents and coaches, this means encouraging safe, guided movement as soon as it is tolerated. For recreational athletes, this might look like light range of motion work, gentle walking, or early rehab exercises under a therapist’s guidance. The key is to move within a pain-free range, not to push through pain. 

Key Takeaways for Parents, Coaches, and Athletes 

• • Ice for comfort, not as your main recovery plan 
  • Do not fear inflammation, it is part of healing 
  • Avoid total rest; gentle, guided movement is usually better
  • When in doubt, get advice from a physical therapist to know how and when to safely load the injury 

This article is Part 1 of a two-part series on injury recovery. In Part 2, we will explore newer, athlete-friendly approaches like the PEACE & LOVE method and how you can apply them on the field, at practice, or in your own training. 

Whether you’re an athlete, coach, or active parent, understanding how the body truly heals can make all the difference. By rethinking outdated recovery methods, you can bounce back smarter, faster, and stronger.

If pain or injury is holding you back, Buffalo Rehab Group’s Physical and Occupational Therapists are here to help. From early recovery to smart movement strategies, we’ll guide you through a plan built around how the body actually heals. 

Treatment is covered by insurance, no referral is needed, and with flexible in-clinic and virtual appointments, getting started is easy.