How To
Ice an
Injury

Here's How:

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

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

3. Keep the injured body part elevated above the heart while icing--this will further help reduce swelling.

4. Ice for 15-20 minutes, NEVER LONGER. You can do more damage, including frostbite, by icing for too long.

5. Allow area to warm for at lease 45 minutes before beginning the icing routine again.

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

Tips:

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

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.

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.