You are here:About>Health>Orthopedics> Treatments & Rehab> Physical Therapy> Ice An Injury - How to Use Ice for Injuries
About.comOrthopedics
Suggested Reading

Sports MedicineBursitisTennis ElbowKnee InjuriesSprained Ankle

Related Sites

ArthritisPhysical TherapyMen's HealthWomen's Health

How To Ice An Injury

From Jonathan Cluett, M.D.,
Your Guide to Orthopedics.
FREE Newsletter. Sign Up Now!
About.com Health's Disease and Condition content is reviewed by Kate Grossman, MD
Icing an injured body part is an important part of treatment. Icing injuries can be effective for sprains, strains, overuse injuries and bruises. Learn how to properly ice your injury.
Difficulty: Average
Time Required: 15 minutes

Here's How:

  1. Get the ice on quickly.
    Icing is most effective in the immediate period following an injury. The effect of icing diminishes significantly after about 48 hours.

  2. Perform an "ice massage."
    Apply ice directly to the injury. Move the ice frequently, not allowing it to sit in one spot.

  3. Don't forget to elevate.
    Keep the injured body part elevated above the heart while icing -- this will further help reduce swelling.

  4. Watch the clock.
    Ice for 15-20 minutes, but never longer. You can cause further damage to the tissues, including frostbite, by icing for too long.

  5. Allow time between treatments.
    Allow area to warm for at least 45 minutes or an hour before beginning the icing routine again.

  6. Repeat as desired.
    Ice as frequently as you wish, so long as the area is warm to touch and has normal sensation before repeating.

Tips:

  1. Ice Option 1 -- Traditional:
    Use a Ziploc bag with ice cubes or crushed ice. Add a little water to the ice bag so it will conform to your body.

  2. Ice Option 2 -- Best:
    Keep paper cups filled with water in your freezer. Peel the top of the cup away and massage the ice-cup over the injury in a circular pattern allowing the ice to melt away.

  3. Ice Option 3 -- Creative:
    Use a bag of frozen peas or corn from the frozen goods section. This option provides a reusable treatment method that is also edible.

  4. Prevent Frostbite:
    Do not allow ice to sit against the skin without a layer of protection. Either continually move the ice (see "ice massage") or use a thin towel between the ice and skin.
Updated: July 31, 2007
About.com is accredited by the Health On the Net Foundation, which promotes reliable and trusted online health information.
Dealing With Heart Disease

Heart Disease BasicsCommon SymptomsTreatment OptionsReducing Your RiskWomen and Heart Disease

 All Topics | Email Article | Print this Page | |
Advertising Info | News & Events | Work at About | SiteMap | Reprints | HelpOur Story | Be a Guide
More from About, Inc.: Calorie Count Plus | UCompareHealthCare
User Agreement | Ethics Policy | Patent Info. | Corrections | Privacy Policy		©2008 About, Inc., A part of The New York Times Company. All rights reserved.