To ice or not to ice an injury?

January 17, 2024

foot pain

To Ice or Not to Ice: A Comprehensive Guide to Foot Injury Recovery with Ready Fit Physiotherapy in Singapore

Foot injuries are an unfortunate but common occurrence, especially among runners. Whether you’re a seasoned athlete or enjoying your golden years, foot injuries can disrupt your active lifestyle. One question that often arises during the recovery process is whether to use ice therapy or not. In this blog post, we’ll delve into the nuances of managing foot injuries, with a focus on those caused by running. We’ll explore the benefits of Ready Fit Physiotherapy treatment for foot pain and how it specifically caters to the needs of individuals in Singapore.

When it comes to managing injuries, especially those related to sports or physical activity, there has been some debate and evolution in the recommended approaches. Here’s a breakdown of the traditional and more contemporary acronyms:


Rest, Ice, Compression, Elevation

  1. Rest: Avoid activities that cause pain, swelling, or discomfort.
  2. Ice: Apply ice packs to the injured area for 15-20 minutes every 2-3 hours.
  3. Compression: Use elastic bandages to wrap the injury to help reduce swelling.
  4. Elevation: Keep the injured area raised above the level of the heart to reduce swelling.


Protection, Rest, Ice, Compression, Elevation

  1. Protection: Prevent further injury by using splints, pads, or crutches if necessary.
  2. Rest: As with RICE.
  3. Ice: As with RICE.
  4. Compression: As with RICE.
  5. Elevation: As with RICE.


Protection, Optimal Loading, Ice, Compression, Elevation

  1. Protection: As with PRICE.
  2. Optimal Loading: Instead of complete rest, introduce gradual and gentle movements and exercises to promote healing without causing further damage.
  3. Ice: As with RICE.
  4. Compression: As with RICE.
  5. Elevation: As with RICE.


Protection, Elevation, Avoid anti-inflammatories, Compression, Education & Load, Optimism, Vascularisation, Exercise

Acute phase (PEACE):

  1. Protection: As with PRICE and POLICE.
  2. Elevation: As with RICE.
  3. Avoid anti-inflammatories: Avoid using anti-inflammatory medications as they may hinder tissue healing.
  4. Compression: As with RICE.
  5. Education: Inform and educate the patient about the injury and recovery process.

Subacute and chronic phase (LOVE):

  1. Load: Introduce gradual and optimal loading of the injured area.
  2. Optimism: Maintain a positive mindset to aid recovery.
  3. Vascularisation: Engage in activities that increase blood flow to the injured area without causing pain.
  4. Exercise: Perform exercises to restore mobility, strength, and function.

Ice or Not to Ice?

The use of ice (cryotherapy) in injury management has been a topic of debate. While traditionally, ice has been recommended to reduce pain and swelling, some recent studies suggest that it might impede the healing process by constricting blood flow and delaying the inflammatory response, which is a natural part of healing.

The choice to use ice may depend on the specific situation and personal preference. For immediate pain relief and swelling reduction, ice can be beneficial, but it should not be overused, especially in the long term.


  • RICE and PRICE focus on immediate management of acute injuries with rest and ice.
  • POLICE introduces the concept of optimal loading to encourage early movement and recovery.
  • PEACE & LOVE expands further, emphasising education, mental health, and active recovery with a more holistic approach.

Deciding whether to ice an injury should take into account the latest research, the specific injury, and the individual’s needs. Consulting with a healthcare professional can provide personalised guidance.

Ready Fit Physiotherapy – Tailored Treatment for Foot Pain

Ready Fit Physiotherapy offers a holistic approach to foot injury recovery, combining evidence-based practices with a focus on individual needs. Our specialised treatment plans consider the unique challenges that athletes and the elderly face when dealing with foot pain. From bio-mechanical assessments to personalised exercise programs, we aims to not only alleviate pain but also address the root cause of the issue, promoting long-term recovery and improved performance.

  1. Understanding Foot Injuries from Running:

    Running is a high-impact activity that places immense stress on the feet. The repetitive motion of striking the ground can lead to various injuries, ranging from acute to chronic. Recognising the signs of a foot injury early on is crucial for prompt and effective treatment. For instance, a dull ache in the heel may indicate plantar fasciitis, while sharp pain along the shin may be a sign of shin splints.

    As an athlete or an individual in the later stages of life, being proactive about foot health is paramount. Regular stretching, proper footwear, and gradual increases in training intensity can significantly reduce the risk of injury. However, accidents happen, and understanding the nature of your foot injury is the first step towards a successful recovery.

  2. The Role of Ice Therapy in Foot Injury Recovery:

    Ice therapy has long been a go-to method for managing acute injuries by reducing swelling and numbing pain. In the context of foot injuries from running, the decision to ice or not depends on the specific nature of the injury. For acute injuries, like a sudden ankle sprain, applying ice within the first 48 hours can be beneficial in limiting inflammation.

    On the other hand, chronic conditions such as tendonitis may not respond as well to ice therapy. In fact, recent studies suggest that the inflammatory response is a crucial part of the natural healing process. Ready Fit Physiotherapy takes an individualised approach, considering the unique characteristics of each foot injury. Our experienced physiotherapists assess whether ice therapy is appropriate for a specific case or if alternative methods would be more effective.

  3. Ready Fit Physiotherapy – Tailored Treatment for Foot Pain in Singapore:

    Ready Fit Physiotherapy understands the diverse needs of our clients, ranging from dedicated athletes to individuals enjoying their later years. Our treatment plans are not one-size-fits-all but are tailored to address the specific challenges posed by foot injuries in different demographics.

    In Singapore, where the climate and lifestyle contribute to unique health considerations, we have gained prominence for our comprehensive and effective approach. Our services encompass bio-mechanical assessments, gait analysis, and personalised exercise programs aimed at improving strength and flexibility. Whether you’re a young athlete recovering from a marathon or an elderly individual dealing with arthritis-related foot pain, Ready Fit Physiotherapy offers solutions that go beyond mere symptom relief.


In the ongoing debate of to ice or not to ice, the key lies in understanding the individual needs of those recovering from foot injuries, especially those incurred through running. We stands out as a beacon of tailored treatment, addressing the diverse challenges faced by athletes and the elderly alike in Singapore. By combining our expertise with the latest research, we ensures that foot pain is not just managed but comprehensively treated for lasting results. Whether you’re aiming to get back on the track or simply enjoy a pain-free stroll, the right approach to foot injury recovery can make all the difference.

Book your appointment now!

Contact us: +65 8800 2351


Connect With Us: @readyfitphysiotherapy 


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