Is Ice Still Good for Injuries? What Science Says About Icing for Pain Relief

Whether it’s a sprained ankle or sore back, most people reach for an ice pack first. But does icing really help? And if so, when?

At Pain & Performance Coach in Hillsboro, we help people make informed choices about recovery—so let’s break down what the research says about cryotherapy (aka icing) and how to use it effectively.

What Happens When You Ice an Injury?

Ice lowers the skin temperature, reduces nerve conduction, and slows blood flow. This creates:

✅ Pain relief (medically known as analgesia)
✅ Reduced swelling
✅ Less tissue damage if applied early

🧠 “Cold therapy is most effective when used within the first 24–48 hours after injury,” according to Bleakley et al. (2010).

So yes—ice still works especially in cases of swelling. But it’s how and when you use it that matters most.

How Long Should You Ice?

💡 Most experts recommend 10 to 20 minutes of icing every 2–3 hours during the first 48 hours post-injury. This helps limit inflammation without overcooling the tissue.

Too much ice = tissue damage risk ❌
Too little = no effect ❌

When Should You NOT Ice?

🚫 Avoid using ice:

• If you have poor circulation

• Over open wounds

• If you’re beyond 72 hours post-injury (unless guided by a PT)

• If you have no or very mild swelling

Once inflammation has peaked, heat and movement may be better than more ice.

Simple Icing Tips from Our Hillsboro PT Team

✔️ Use a cloth barrier—don’t apply ice directly to skin
✔️ Combine ice with elevation
✔️ Use compression for added benefit
✔️ Switch to guided rehab exercises after 48 hours

Serving Hillsboro, Beaverton, and Aloha

If you’re not sure whether to ice or move, we can help. Our team of physical therapists provides personalized recovery plans for sprains, strains, post-op recovery, and more.