Ice is an important mechanism which may be utilized in order to control pain, swelling, or inflammation of a particular area.  It is important that you be consistent and thorough in ice applications and that you continue the icing program until you are told by your doctor or physical therapist that you may decrease or discontinue its use. There are two good ways to ice.  Please follow these instructions carefully. Be sure you do not apply ice for longer periods than indicated and that you consult with your doctor or physical therapist if you are having problems with the ice application.

Ice Packs - Ice packs may be manufactured with cubed, crushed, or shaved ice. Place approximately one or one and a half pounds of ice in a plastic bag. Add water to the bag until the ice is barely covered. Squeeze all the air out of the bag and seal the opening with a rubber band. Place towel on skin before applying ice to prevent irritation. Apply the ice bag to the affected area and wrap it on with an Ace bandage for 20 minutes.

Ice Massage - Place six, or so, paper or styrofoam cups filled with water in your freezer.  When the water is frozen, you will have a giant ice cube. Peel away the top section of the cup and begin to rub the ice around the area which is injured. Make sure you completely cover the area including approximately two inches above and below the affected region. Continue massaging the ice into the area for approximately 8 to 10 minutes.

In order to maximize the beneit of the ice applications, you should ice the area at least 3 times each day. A good pattern is to ice in the morning, late afternoon when you have returned from work or school, and approximately one-half hour before bedtime.  Also, ice following any prolonged activity or vigorous exercise. You may find that initially the ice is quite uncomfortable. However, if you are consistent with the icing program, your body will adjust to the sensation and you will find that the benefits far outweigh the minor irritation caused during ice application.