Ice or Not? The Ultimate Guide to Faster Recovery After a Minor Injury
When to grab ice, and when to skip it
Just the other day while running backwards for a lob (of course), I felt my foot roll and twisted my ankle. A couple of people came over and one had one of those instant ice packs. I was still able to play, but in between games I iced my ankle.
Did I do the right thing? It’s almost automatic, ice equals relief, right? Not so fast, recent research suggests that the “ice everything” approach might not be the best for quick recovery, and in some cases, it could even slow you down.
For years, I swore by the old standard was the RICE protocol, rest, ice, compression, elevation. The idea was simple: reduce pain and swelling to get back on the court faster. But science is evolving, and it turns out that over-reliance on prolonged icing can interfere with your body’s natural healing process. Specifically, studies show that too much ice can delay the activity of macrophages, your body's key healing cells that arrive to clean up damaged tissue and kickstart recovery. When you stay iced for hours at a time, you might be hindering these vital cells from doing their job and slowing your return to the game.
That said, ice isn’t useless. When used strategically during the early phase of an injury, say, the first 5 to 20 minutes, it can help tremendously. Brief icing can numb pain, reduce excessive swelling, and limit secondary tissue damage. For pickleball players, this can be the difference between being sidelined with an ankle sprain or being able to get back out on the court in a day or two..
Today’s sports medicine advice has shifted away from blanket ice application. The new approach emphasizes protecting the injured area and then gradually reintroducing movement. This includes elevating the injury, avoiding unnecessary anti-inflammatory meds in the immediate aftermath, and using compression. Importantly, after the initial icing, gentle movement and blood flow-promoting activities are highly recommended. Moving a sore knee or lightly stretching after a match can stimulate circulation, which delivers nutrients and oxygen to tissues, making your recovery more efficient.
Think of ice as a useful tool, not a reflexive habit. Use it when it’s needed for pain relief or to control swelling that’s preventing you from moving comfortably. But don’t rely on it as your primary response every time you get hurt playing pickleball. Sitting with a cold pack for hours may actually hinder your recovery. Instead, focus on gentle, controlled movement, restoring your range of motion, and trusting your body’s natural ability to heal.
Sometimes, less is more. A brief application of ice, combined with active recovery strategies like stretching, light movement, and proper hydration, will often get you back on the court faster and healthier. Knowing when to ice and when to let your body do its thing is the key to smarter recovery, and staying ready for your next pickleball match. Remember, whether you’re recovering from a sprained ankle or shoulder strain, the goal is to heal efficiently so you can get back to that exciting dink shot or quick smash without lingering pain.
