Using Ice and Cold Packs (2024)

FAQs

Using Ice and Cold Packs? ›

Using an ice or cold pack

“Ice is a great choice for the first 72 hours after an injury because it helps reduce swelling, which causes pain. Heat, on the other hand, helps soothe stiff joints and relax muscles. However, neither option should be used for more than 10 to 15 minutes at a time.”

Frostbite from an ice pack can occur if you leave an ice pack on your injury for too long or if you place it directly on your skin. While ice packs are helpful, and experts often recommend using ice to soothe pain, inflammation, and swelling, you want to take care to avoid ice burn.

Never treat with ice for more than 30 minutes, and remove the pack immediately if the injury appears bright pink or red. Don't use ice packs on the left shoulder if you have a heart condition, and don't use ice packs around the front or side of the neck.

After an acute injury, ice should be used to minimize swelling for the first two to three days. After this period, heat can be used to increase blood flow and assist the natural healing process. Applying heat too early may cause additional swelling by increasing blood flow to the injury.

To achieve therapeutic results, you must do this in a very specific way. The key is to ice for 20 minutes, causing the vessels to narrow, and then heat for 15 minutes, causing the vessels to dilate. This acts as a pumping mechanism to the inflammation, pushing it away from the injured area.

Using an ice or cold pack

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.

There is actually limited research to support that ice actually helps the healing process but there is a large amount of evidence suggesting the opposite – that it is harmful to the healing process by delaying recovery and impacting on long term healing.

Recent studies have now identified that the use of cold therapy for acute soft tissue injuries is no longer recommended, because the reduction of inflammation may also delay healing. It is now recognised that inflammation is necessary to promote healing. Swelling is desired for healing well!

What happens if you ice for more than 20 minutes? ›

Do not ice for more than 20 minutes at a time. Over-icing can lead to stiffness and poor circulation. Allow 30 to 40 minutes between each time you ice your injury. Use the RICE method for home treatments on injured joints.

If the ice pack is placed over a large, muscular area, such as the thigh, it can be kept on the area for up to 20 minutes. If the ice pack is placed over a small, bony area, such as the ankle, it should stay on the area for 10 to 15 minutes. The skin will normally become red and cold.

When an injury or inflammation, such as tendonitis or bursitis occurs, tissues are damaged. Cold numbs the affected area, which can reduce pain and tenderness. Cold can also reduce swelling and inflammation.

Applying ice directly over a superficial nerve for a very long time can cause damage to the nerve so do not apply ice for an extended period (such as many hours or a whole day).

Explanation: It's important not to apply ice packs directly to the skin because it can cause damage, such as frostbite, due to the extreme cold. Our body is not adapted to handle such severe cold directly. Instead, you should always wrap the ice pack in a thin towel or cloth before applying it to the skin.

If used improperly, ice can harm the skin's sensitive tissues and result in frostbite. Ice packs can halt blood flow if placed on the skin for too long, even if exposure to cold might reduce pain and swelling.

During the early stages of a bruise, apply a cold compress first to reduce inflammation and swelling by slowing down blood flow into surrounding tissues, followed by a warm compress to disperse the bruise by increasing blood flow.

The short answer: Start with ice when your back hurts after a minor injury. Cold therapy helps most right after you experience pain and up to the first 2 days. Afterward, heat will likely give you more pain relief. Plus, heat will help with stiffness and loosen up your muscles and joints.

There are many different ways to do hot and cold therapy. You can alternate between hot and cold showers, a sauna and an ice bath, or use a hot pack followed by a cold one. It's recommended to start and end with cold treatment, especially if you are concerned with inflammation and swelling.

Heat boosts the flow of blood and nutrients to an area of the body. It often works best for morning stiffness or to warm up muscles before activity. Cold slows blood flow, reducing swelling and pain. It's often best for short-term pain, like that from a sprain or a strain.