Should You Still Be Using Ice and Heat Packs?

Have you ever visited the doctor for an injury only to be told to “just ice it”? Or perhaps you’re still conditioned to reach for an ice or heat pack at the first sign of soreness and pain, a habit ingrained from your sports days. While I understand that it’s an easy thing to do (and that it’s likely advice you’ve heard most of your life)—it's time for a paradigm shift, my friend! These traditional methods of pain management are not as effective as we once believed and can actually PREVENT you from healing…

Here’s a quick run down:

Ice :

Traditionally, ice has been used to reduce over-accumulation of swelling and numb pain. Sprained your ankle a minute ago? Took a fall off your mountain bike today? That’s the perfect time to ice, as that is what it’s intended for! But many of us are using ice consistently for any ache or pain that comes up.

Recent research indicates that icing can actually slow down our natural healing process! When we apply ice day after day (or even a couple times a week) to an injury, it constricts blood vessels, significantly reducing blood flow to the affected area. While this might temporarily decrease swelling and pain, it also limits the delivery of crucial inflammatory cells (macrophages) and nutrients necessary for removing damaged tissue, repairing tissue, and allowing for fast recovery. According to another study published in the The Sport Journal, restricting blood flow may not only impede the necessary inflammatory response that facilitates healing, but reduced oxygen delivery to the tissue can damage it further.

Heat :

Heat is often used to relax muscles, increase flexibility, and reduce pain. While it can also have its time and place, its application can have unintended consequences specifically after fascial release sessions. Strong heat warps our fascia! And as it cools, your tissue is most likely going to return to its “original” position (aka: the position that’s used to being in but the one that’s NOT helpful for your pain). You might just "undo" all the work you did to integrate a new, improved position for long-term relief and functional improvement.

Recent insights into myofascial therapy suggest that while heat can provide temporary relief, it is not ideal for long-term structural change. Instead, techniques that encourage the fascia to adapt and maintain new alignments without reliance on heat may be more beneficial.

Do this instead:

In light of these insights, it's time to explore alternative techniques that truly harness our body’s natural healing power. Both strategic fascia release and movement are catalysts for sustainable relief and recovery. Movement enhances blood flow and delivers essential nutrients to repair tissues without triggering excessive inflammation. Fascial release unlocks tension and encourages lasting structural changes. 

Time to ditch the old school “R.I.C.E.” thinking and implement methods that truly ignite our body’s innate recovery processes.

 

Want easy, follow-along fascia release routines and programs that can help kickstart true healing in your body? Check out Roller Remedy!

• Is icing injuries actually bad for healing?

  Ice is not inherently bad, but it’s often overused and misused. Ice can be helpful immediately after an acute injury (like a fresh sprain or impact) to manage excessive swelling. However, using ice repeatedly for ongoing pain can slow healing by restricting blood flow, oxygen, and immune cells that are essential for tissue repair.

• Why does ice reduce pain but not fix the problem?

  Ice numbs pain by dulling nerve signals and constricting blood vessels. While this can provide short-term relief, it also limits circulation and slows the inflammatory processes your body needs to repair tissue. Feeling better does not always mean healing is happening.

• Can heat make pain worse?

  Heat can temporarily relax muscles and increase comfort, but it can also encourage fascia to soften and then rebound back into old patterns as it cools. This means heat may feel good in the moment but can undermine long-term structural change—especially if used immediately after fascial release or bodywork.

• When should I use heat instead of ice?

  Heat may be appropriate for short-term relaxation or stiffness when circulation is already healthy and there’s no active inflammation. However, it should not be relied on as a primary healing tool. If pain keeps returning, heat is likely masking the issue rather than addressing the root cause.

• What works better than ice and heat for long-term pain relief?

  Movement and strategic fascia release are far more effective for long-term healing. Movement increases circulation naturally, delivering nutrients and oxygen without suppressing inflammation. Fascia release restores space, hydration, and proper load distribution so tissues can heal and reorganize sustainably—without numbing or forcing change.