ice treatment how to

To do it right, follow these steps:

• Get the ice on quickly: Icing is most effective immediately following an injury. This helps reduce swelling and...
• Perform an "ice massage:" When applying ice, move the ice around, not allowing it to sit in one spot. This prevents your...
• Don't forget to elevate: If possible, keep the injured body part raised above the heart while...

Full Answer

What are the benefits of ice therapy?

What is ice therapy?

• Detoxifies the body.
• Tightens and firms tissue.
• Naturally lifts sagging skin.
• Improves cellulitis.
• Promotes blood flow (must be accompanied with an exfoliating therapy).
• Reduces size in just a few sessions.

How to properly ice an injury?

What Are Different Ways to Apply Ice or Cold to an Injury?

• Traditional ice bag: Fill a re-sealable bag with ice cubes or crushed ice. ...
• Ice cups for massage: Keep paper cups filled with water in your freezer. ...
• Frozen foods: Use a bag of frozen peas or corn on your injury. ...
• Commercial icing products: There are many reusable cold pack products available that help with icing an injury. ...

How does ice help injury?

To do it right, follow these steps:

• Get the ice on quickly. Icing is most effective immediately following an injury. ...
• Perform an "ice massage." Apply ice directly to the injury. Move the ice around, not allowing it to sit in one spot. ...
• Don't forget to elevate. Keep the injured body part raised above the heart while icing. ...
• Watch the clock. ...
• Allow time between treatments. ...
• Repeat as desired. ...

Can ice help nerve pain?

When the area around a pinched nerve gets inflamed, it can cause your pain to get worse by compressing it even more. To promote circulation and relieve swelling, consider hydrotherapy. Hydrotherapy is a method that utilizes both heat and ice. First ice is applied up to four times daily to reduce swelling.

What is the best way to apply ice?

How should I apply ice?Fill a bag with crushed ice about half full. ... Wrap the ice pack in a cloth to protect your skin from frostbite or other injury.Put the ice over the injured area for 20 to 30 minutes or as long as directed.Check your skin after about 30 seconds for color changes or blistering.More items...•

How long should you do ice therapy?

How long to use iceTwo to 3 times per day (minimum); up to once per hour.Duration varies with technique; usually 20 to 30 minutes per session. (See “Options for applying ice.”)Ice may continue to be useful in treatment as long as there is pain, swelling, inflammation, or spasm.

How does ice treatment work?

Icing an injury typically takes place immediately after the injury occurs. Using a cold compress or ice pack on a strained muscle can decrease inflammation and numb pain in the area. Icing is effective at reducing pain and swelling because the cold constricts blood vessels and decreases circulation to the area.

How long should ice be applied for per session?

Ice should be applied to an injury for 10 minutes at a time. Longer applications may cause tissue damage. You can apply ice several times each day. Ten minutes is a general guideline.

How do you do an ice treatment at home?

For home treatment, apply an ice pack wrapped in a towel or ice bath to the affected area. You should never apply a frozen item directly to the skin, as it can cause damage to the skin and tissues. Apply cold treatment as soon as possible after an injury. Use cold therapy for short periods of time, several times a day.

What happens if you ice too long?

Ice crystals form in the skin cells and blood flow slows, depriving the tissues of oxygen. As it progresses, the ice burn causes permanent damage to your skin and underlying tissues. In severe cases, it can lead to gangrene (tissue death) and amputation.

Should I heat or ice first?

The roles of ice and heat But which to use? Rule of thumb for most injuries: Ice first, heat later. But avoid using them in tandem except as directed by a health care provider, Jake said. Most injuries cause your body to react with inflammation and swelling.

Can you shower after icing?

Avoid taking a shower right after an ice bath. It is better to let the body warm up on its own instead of shocking it with hot water. If after several minutes you cannot seem to get warm on your own, take a warm shower to raise your internal body temperature.

How often should you do cold therapy?

The number of weekly treatments. Many people prefer to undergo cryotherapy for the health and mental benefits from exposing your body to the cold therapy and 1-2 times a week will be sufficient.

Why should you not ice for more than 20 minutes?

Greater than 20 minutes of icing can cause reactive vasodilation, or widening, of the vessels as the body tries to make sure the tissues get the blood supply they need. Studies have also shown 30 to 40 minutes in between icing sessions are needed to counter this reaction.

Why shouldn't you put ice directly on your skin?

Simply put—this is a bad idea. If you apply cold directly to your skin, or apply cold therapy for an excessive amount of time, skin sensitivity and/or allergy to cold exposure may be the unhappy result.

Why does skin turn red when ice is applied?

Frostnip occurs when the tissue is cooling because of the constriction of blood vessels and the resulting inadequate blood supply to the area. Your skin may get pale or turn red and feel extremely cold or numb.

How to prevent ice burns on skin?

Fill paper cups with water (filled to the top) and freeze. Place the ice directly on to the skin and keep it moving to prevent an ice burn by drawing circles/patterns on the affected area. As the ice melts, fold back the sides of the cup to continue to expose the ice.

How to use ice for knee pain?

The simplest way to apply cryotherapy treatment is to wrap some ice in a damp cloth e.g. tea towel.

How to help knee swelling?

Ice Treatment. Using ice treatment appropriately can help to reduce knee swelling and pain. Cooling the tissues with ice reduces blood flow to the area, helps to numb pain and can speed up healing. The medical term for using ice to treat injuries is cryotherapy treatment. Ice can be useful after injuries, with longer term problems, ...

How does ice help with muscle spasms?

Ice treatment can help in two ways. Firstly, the cold from the ice has an analgesic effect which reduces pain. Secondly, it helps to reduce the amount of bleeding into the joint and soft tissues thus reducing swelling and any associated muscle spasms. Cryotherapy treatment is therefore an important and effective treatment for soft tissue injuries ...

How long should you ice a sprained ankle before reapplying?

Remove the ice for at least 2 hours before reapplying to allow the area to return to its normal temperature. Use cryotherapy treatment frequently to maximise the effectiveness. This two minute video from ToHealth talks about how and when to use cryotherapy treatment safely following an injury to aid healing.

How to heal a burn from a cold?

Place a dry cloth on the affected area and then apply the ice for 10-15 minutes. Do not leave the ice on any longer as it can cause an ice burn. It can also slow blood flow so much that the good nutrients needed for healing can’t get in and the bad chemicals produced from the injury can’t get taken away. Also, if the body gets too cold it responds ...

Is cryotherapy safe?

When used correctly, cryotherapy treatment is a simple, safe and effective treatment tool. But there are a few things to be aware of: 1) DO NOT use ice if there is decreased sensation i.e. you can’t feel something touching the knee. Check sensation before applying ice as this can be a sign of nerve damage.

Why do people put ice on their body?

Icing an injured body part is commonly performed with the goal of reducing swelling and inflammation. 1  In addition, many people will apply ice to an injured area to help relieve pain. Icing injuries can be used for sprains, strains, overuse injuries, muscle contusions, and bruises . Ice application has been thought to help decrease inflammation ...

How to get ice out of a cup?

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. Frozen foods: Use a bag of frozen peas or corn from the frozen goods section. This option provides a reusable treatment method.

How to reduce swelling and inflammation?

In an effort to reduce swelling and minimize inflammation, try to get the ice applied as soon as possible after the injury. Perform an "ice massage.". Apply ice directly to the injury. Move the ice frequently, not allowing it to sit in one spot.

How to reduce swelling after icing?

Don't forget to elevate. Keep the injured body part elevated above the heart while icing; this will further help reduce swelling. 2  By moving you quickly through the inflammatory phase of healing, your body can more quickly enter the repair phase of your recovery. Watch the clock.

Does ice help with pain?

Ice application has been thought to help decrease inflammation and alleviate pain, but there are some details to icing an injury that can make the treatment safer and more effective. Learn how to properly ice your injury to help get you on the road to the fastest possible recovery. Jan-Otto / Getty Images.

Can you put ice on your skin?

Do not allow ice to sit on 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.

Is ice application a part of recovery?

There is actually not a lot of data in the medical literature that demonstrates that ice application is a critical part of the injury recovery process. 3  That said it is commonly performed and helps people find relief after acute injuries.