Picture the following scene. You are training a client, and everything is going smoothly. She is performing a controlled set of step-ups, her form looks solid, and her confidence is high. However, just as the set ends, she steps down awkwardly. Suddenly, she stumbles, rolls her ankle, and winces in pain.
At first, it’s clear the injury isn’t serious. Nevertheless, before you can assess the situation or suggest a plan, she immediately asks, “Do you have ice?” This moment, unfortunately, happens far too often. In fact, if you have trained long enough, you have likely faced a similar situation more than once.
Why We’ve Always Reached for Ice
For years, ice has been the default response to minor injuries. Likewise, many trainers—including myself—were taught that icing was essential. Early in my career, I would have agreed without hesitation. After all, R.I.C.E. (Rest, Ice, Compression, Elevation) was considered gospel in the fitness and rehab world.
However, over time, my perspective began to change. More importantly, it shifted dramatically after being introduced to Gary Reinl through Kelly Starrett’s work on MobilityWOD. Reinl, the author of Iced: The Illusionary Treatment Option, challenges the long-held belief that ice speeds healing.
The Science Behind the Anti-Ice Movement
According to Reinl, decades of icing injuries have not produced the results we assumed. In fact, he states, “After forty years of widespread use, there is no peer-reviewed, indisputable evidence that icing damaged tissue improves patient outcomes.” As a result, the foundation of R.I.C.E. starts to crumble.
Because of this, Reinl introduced a new and far more relevant concept: ARITA — Active Recovery Is The Answer. Instead of shutting the body down, ARITA encourages controlled movement to promote healing.
What Active Recovery Really Looks Like
Active recovery, by definition, involves gentle, non-painful movement that avoids further tissue damage. Rather than resting completely, you keep the body moving at a low intensity. Consequently, this movement increases blood flow, helps manage swelling, and supports the natural healing process.
Personally, I now apply this method with both clients and my own minor injuries. For example, my favorite options include light rowing, slow cycling on an Air Assault bike, and band-based movements. Additionally, I’ve seen success using light free weights and electric muscle stimulation when appropriate.
Why Doing Nothing Can Make Things Worse
Naturally, when an injury occurs, the instinct is to stop moving entirely. However, when movement stops, circulation decreases. As a result, swelling lingers longer than it should. Eventually, this delayed recovery can create stiffness, discomfort, and longer downtime.
Instead, gentle motion allows the body to clear inflammation more efficiently. Therefore, healing often progresses faster and more completely.
How Trainers Can Apply ARITA Immediately
The next time a client experiences a minor tweak, pause before reaching for ice. Instead, assess movement tolerance and guide them through light, pain-free activity. Additionally, you can educate them on why this approach works, which builds trust and confidence.
For more strategies on smart recovery methods, check out our internal guide on active recovery principles. You can also explore Kelly Starrett’s movement philosophy at The Ready State for deeper insight.
Ultimately, keeping ARITA in mind may help your clients recover faster—and train smarter.