Inflammation is the body’s natural response to injury, usually lasting about the first 5 days. It increases blood flow to the area to bring in cells that clean up the damage (like neutrophils, lymphocytes, & macrophages). This cleanup process is actually beneficial for healing. The question is, do we want to use ice to slow this healing process down?
Inflammation is different from swelling. Swelling happens when cellular waste builds up at the end of inflammation & hasn’t been removed yet. Does using ice make swelling go away faster? Does it completely get rid of swelling?
Icing right after an injury is based on a practice from 1978, but it was reconsidered in 2015 & is slowly being replaced. However, many still believe in it because they feel the need to “do something.”
So, what should you do now? The popular approach today is called PEACE & LOVE (see infographic). Once you’re cleared for pain-free movement, even small movements help. Moving the area helps the lymphatic system clear the waste (swelling) & also encourages the growth of new cells to repair the area.
