Why You Should Be Using Heat Instead of Ice (Most of the Time)
If you grew up dancing, you probably heard “just ice it” any time something hurt. And while that advice was well-intentioned, we now know that RICE is outdated — especially the Ice and Rest parts (AKA everyone’s favorites ).
For most soft-tissue injuries — especially chronic issues, overuse injuries, and those nagging areas that keep returning — heat is often the better choice. Here’s why:
🔥 3 Reasons to Use Heat Instead of Ice
1. Heat improves blood flow (and healing).
Heat dilates your blood vessels, which brings more oxygen and nutrients to the injured area. Ice does the opposite — it constricts vessels and slows that process down, which can actually delay recovery when the injury is not acute.
2. Heat improves soft-tissue flexibility.
Warm tissues move better. Heat helps muscles, fascia, and connective tissue become more pliable, making it easier to stretch, strengthen, and move without restriction. It’s basically “priming” the body before you step into class or rehearsal.
3. Heat is soothing for chronic tightness + pain.
For long-standing tension, soreness, or discomfort, heat brings tissues closer to core body temperature, reduces sensitivity, and aligns with principles in Eastern medicine around promoting circulation and flow.
But don’t toss out your ice pack completely — there is a time for it.
❄️ When to Use Ice
Ice still has a place for acute issues — meaning something that happened suddenly and traumatically:
Fresh ankle sprains
Sudden impact injuries
Big swelling or visible edema
New bruising
If something is hot, swollen, and just happened — ice is appropriate.
If something is tight, sore, achy, or chronic — heat is usually your friend.
If you want to start building a recovery routine that actually supports your training, I put together my Recovery Essentials Toolkit on Amazon — all my favorite heat packs, mobility tools, and go-tos for dancers.
Skip RICE — Try PEACE & LOVE Instead
RICE has been replaced with a more up-to-date, research-supported approach: PEACE & LOVE. I know, I know — it’s definitely a longer acronym and not the easiest to memorize. But it gives you a much more complete picture of what the body actually needs to heal well.
PEACE
P — Protect the area (but still move safely).
E — Elevate if swelling is present.
A — Avoid anti-inflammatories. They mask pain and may delay proper healing.
C — Compress if swelling is present.
E — Educate yourself — e.g., talk to a dance PT 🤓
LOVE
L — Load the tissues safely and progressively. Stay in a pain-free range. Rest doesn’t heal — movement does.
O — Optimism. Your mindset influences your healing outcomes. Talk kindly to and about your body.
V — Vascularization. Think heat + gentle movement to increase blood flow to the healing tissues.
E — Exercise. You get load and vascularization in one step.
Main takeaway:
Complete rest is rarely the answer.
Keep it moving — your healing tissues will be happier. Stay positive. 🩷
Not Sure If You’re Injured or Just Sore?
Take my FREE “Injury vs. Soreness” Quiz to find out if what you’re feeling is normal muscle soreness… or a sign your body needs some extra love and attention.
