Using Ice

A common mistake people often make is to apply heat to an injured area to reduce the pain and swelling. Unfortunately, heat in the early stages of an injury will have exactly the opposite effect.  It may feel good while it is on but afterwards your symptoms will increase.

There are a variety of ways to apply ice.  Premade ice packs or even bags of frozen vegetables such as corn or peas can be used.   Never put these directly on your skin, however; use a tissue or thin towel between to prevent tissue damage.  An ice bath of water and ice allows a foot or hand to be submerged.   Another way to ice is to freeze water in a paper cup, peel back the top edge of the cup and "ice massage" an area such as an elbow.

Ice 10-15 minutes for smaller areas and 15-20 minutes for larger ones such as the low back or knee.  Let the area warm 25 to 30 minutes between icings.

Who shouldn't ice? Those with conditions such as Raynaud's, diabetes, peripheral vascular disease, circulatory disorders, fragile skin and cold sensitivity.