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Everything you know about using heat or ice may be outdated. Unless you're an Athletic Trainer... then you may already be aware.
But recent research now shows that allowing the body to undergo its natural inflammation response is crucial for proper healing, suggesting that immediate use of anti-inflammatory methods like icing or medications might do more harm than good.
Craig Wassinger and Jeff Foucrier, physical therapy faculty at Tufts University, highlight the importance of consulting a physical therapist for the latest treatment recommendations.
“Ice decreases blood flow and inflammation, which can limit the healing process.”
Instead of following the traditional RICE protocol (Rest, Ice, Compression, Elevation), experts now recommend PEACE and LOVE: Protection, Elevation, Avoid anti-inflammatories, Compression, Education, Love, Optimism, Vascularization, and Exercise.
Foucrier elaborates on the physiological effects of thermal therapies, noting that while ice can reduce inflammation by constricting blood vessels, heat increases blood flow by dilating them. He advocated for dynamic warm-ups over static stretching before activities."
“Your body is pretty good at doing what it’s supposed to do.”
Dynamic warm-ups, such as jumping jacks and push-ups, prepare the body more effectively than static stretches. This approach increases tissue temperature and overall body temperature, helping the body to sweat and cool down naturally.
Cold plunging, a popular recovery technique, offers benefits primarily through pain reduction. Wassinger likened the effect to natural opioids:
“When someone enters an ice tub, the body views it as a threat and releases chemicals to decrease pain.”
Safety is paramount when using thermal therapies. Foucrier advises consulting with a clinician to avoid potential damage, especially for those with nerve injuries or vascular conditions. He recommended layers of fabric between heat packs and the skin to prevent burns:
“If you’re unsure, always ask a professional.”
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