ICING

Do not heat for the first 48 hrs. after an injury!

How to ice properly:

Step 1: Get the ice on quickly - icing is most effective when applied in the immediate period following an injury. Waiting 48 hours after an injury to ice significantly lowers the effect of icing.
Step 2: Apply the ice directly on the injury and move the ice frequently, performing an "ice message".
Step 3: Elevate the iced injury - Keep the injured body part above the heart, this will also aid in reducing swelling.
Step 4: Watch the time - Only ice 15 to 20 minutes, dont go any longer. If ice is on the injury to long damage to the tissues, including frostbite can occur.
Step 5: Time between treatment - allow the injured area to warm for at least 45 minutes to an hour before icing again.

Icing techniques for home:

Use a ziplock bag with ice cubs or crushed ice. Add a little water to the bag so it will conform to your body.
Keep paper cups filled with water in your freezer. Peel the top of the cup away and then massage the injuried area with the ice cups in a circular pattern.
Use a bag of frozen peas or corn from a freezer and rest it on the injuried area.

The 4 stages of icing:

Icing decreases pain, swelling, and muscle spasms.

Do NOT ice when one has...