When you have an injury, ice can be one of the most effective self-treatment methods you have at your disposal. While gel packs or a refillable ice bag are the more convenient than say the form of ice shown above, your ice therapy doesn’t need to be anything particularly fancy. A bag of frozen peas or corn kernels or some ice cubes in a plastic bag or wrapped in a towel will work just fine.
For best results with ice, there are some basic rules to follow:
- Be Sure To Separate The Ice From Your Skin With A Layer Of Dry Cloth To Prevent Frostbite
- Apply Ice For About 10 – 15 Minutes At A Time (Up To 20 Minutes For Thick Body Areas)
- Allow Time For The Skin To Return To Normal Temperature Before Re-Applying Ice (1-2 Hours Is A Good Rule Of Thumb)
- Use Repeated Applications For Best Results In Reducing Pain And Swelling
For sports injuries or any recent injury to an arm or leg that leaves the skin intact, ice is most effective as part of the RICE formula: Rest, Ice, Compression and Elevation. This means avoiding unnecessary movement and exertion of the injured area, applying ice as described above, using gentle compression with either manual pressure or a compressive wrap, and elevating the body part so that it is even with or above the level of the heart.
Following these recommendations will help you to control inflammation and reduce pain. For pain and swelling lasting longer than a few days, or when in doubt, professional attention to the injury by a physician or physical therapist is highly recommended.
