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 to clock!
Ice for 15-20 minutes, NEVER LONGER. You can do more 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.
