• Rest Injury
• Ice Injury
• Compress Injury with ace bandage
• Elevate injury above heart

ICE For Injury and Pain

ICE is one of the simplest, safest and most effective self-care techniques for injuries or painful musculoskeletal  conditions.  In fact, ice is now ICE is now regarded as the best treatment throughout the entire course of an injury, for all stages of rehabilitation and for the treatment of chronic problems.

USE ICE IMMEDIATELY AFTER AN INJURY. Uncontrolled swelling can be more damaging than the initial injury; the greater the swelling, the longer the healing time.

ICE Treatment Methods:

1. Ice Pack:  Use commercial ice pack or put crushed ice in a towel or in a plastic bag & on a towel (a moist towel works faster and deeper); place over affected area; use for 15-20 min.
2. Ice Bath: If possible, immerse affected area in a bucket or sink of water, then add ice.  (fingers or toes can be left out if not affected)  Immersion should last 5-10 minutes, 20 minutes maximum.
3. Ice Massage: Freeze water in a paper cup, then tear the edges, exposing the ice and leaving the cup to hold onto.  Using a gentle, continuous, circular motion, rub ice over the affected area for 5-10 minutes.

There are four stages/sensations during ice treatment: cold, burning, aching & numbness.  STOP treatment as soon as numbness is achieved – after 15-20 minutes.  Early or late removal of ice can cause negative effects.

PLEASE NOTE:  Ice Therapy is very safe when used within the treatment time recommendations,  It is NOT recommended:

• in rheumatoid conditions
• with Raynaud’s disease
• with diabetes or other circulatory conditions
• with cold allergic people
• with paralysis or areas of impaired sensation
• directly over any superficial nerve

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