~The Importance of Icing~

The Importance of Icing

At least once a day, I "preach" to my clients about using ice. I not only preach about it, but I am a true believer and user of ice. I pack it up some days and take it in the car with me. Most people like to use heat for everything, but if you are experiencing any kind of "sore, achy pain" more than likely you have inflammation and heat will make it worse. Ice not only takes away the pain, but it also numbs the entire area. I normally also recommend Aleve or ibuprofen at least for a few days. Ice and cold packs can relieve pain, swelling, and inflammation from injuries like a sprain back, tennis elbow or rotator cuff issues and other conditions, such as arthritis, plantar fascitis and bulging or herniated discs.

Types of ice and cold packs

• Ice towel. Wet a towel with cold water and squeeze it until it is just damp. Fold the towel, place it in a plastic bag, and freeze it for 15 minutes. Remove the towel from the bag and place it on the injured or sore area.
• Ice pack. Put about 1 lb (0.5 kg) of ice in a plastic bag or ice pack you buy at the store. Add enough water to barely cover the ice. Squeeze the air out of the bag and seal it. Wrap the bag in a wet towel and apply to the affected area.
• Cold packs.
  • Bags of frozen peas or corn are inexpensive, last 10 to 20 minutes, and mold well to your body.
  • Mix 3 cups (710 mL) water and 1 cup (235 mL) rubbing alcohol in a freezer bag. Seal the bag and place it in the freezer until slush forms. Refreeze the bag when the slush melts.
  • You can also buy cold packs that can be reused. Store them in your freezer. Some of them are designed to wrap around an injured area, such as an arm or knee.

Using an ice or cold pack

Apply an ice or cold pack to the injured or sore area at least 3 times a day for as long as you have pain, swelling, and inflammation. For the first 72 hours, ice for 10 minutes, once an hour. After that, use ice for 15 to 20 minutes, 3 times a day: in the morning, in the late afternoon after work or school, and about one-half hour before bedtime. Also, ice after any prolonged activity or vigorous exercise.

Always keep a cloth between your skin and the ice pack, and press firmly against all the curves of the affected area. Do not apply ice for longer than 15 to 20 minutes at a time, and do not fall asleep with the ice on your skin.