It might blow your mind, but everything you think you know about icing an injury is likely incorrect.

In this episode of That’s Healthy, Right? host Adam Bornstein digs into a reversal by the godfather of the RICE protocol (rest, ice, compression, and elevation), the latest research on the best way to manage inflammation, and the four best things you can do to promote muscle recovery.

To ask a question, read the transcript, or learn more, visit bornfitness.com/thats-healthy-right.

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Resources:

• Why Ice Delays Recovery – DrMirkin.com
• MOVE an injury not RICE – Dr. Jennifer Robinson, UBC
• Surprise: Scientists discover that inflammation helps to heal wounds — ScienceDaily
• Topical Cooling (Icing) Delays Recovery From Eccentric Exercise-Induced Muscle Damage — Journal of Strength and Conditioning Research 
• Effects of cold water immersion and active recovery on hemodynamics and recovery of muscle strength following resistance exercise — American Journal of Physiology
• Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle to strength training — Journal of Physiology 
• Post-Workout Ice Baths May Weaken Muscles — LiveScience
• Muscle injuries and strategies for improving their repair — Journal of Experimental Orthopaedics 
• Pain-free Training: How to Prevent Knee, Back, and Shoulder Injuries –  Born Fitness