In previous blog posts, we have explored different approaches to injury management, including the RICE Vs METH methods, and heat therapy. If you’ve decided that ice therapy is appropriate for your injury, and in some situations, it definitely is, the next question becomes:
What’s the best way to use ice?
In this post, we’ll look at:
What’s the best way to use ice?
In this post, we’ll look at:
- When ice can be helpful
- How long to apply it for
- Why prolonged icing can be counterproductive
- The most effective ways to apply ice (beyond a basic ice pack)
When should you use ice and what does it actually do?
Ice is generally recommended to use after an acute injury and there is inflammation for the first 24-48 hours.
It can be helpful when managing inflammation in the area, but its biggest benefit is it can help manage pain (it acts as an analgesic). Basically, it can numb an area, therefore making it ‘feel better’.
When you apply ice to an injury, it causes vasoconstriction. This means that it narrows the local blood vessels reducing blood going to the area, however, you do need to be careful when using ice.
It can be helpful when managing inflammation in the area, but its biggest benefit is it can help manage pain (it acts as an analgesic). Basically, it can numb an area, therefore making it ‘feel better’.
When you apply ice to an injury, it causes vasoconstriction. This means that it narrows the local blood vessels reducing blood going to the area, however, you do need to be careful when using ice.
Why You Need to Be Careful with Ice Therapy
Ice is commonly used to reduce pain and swelling, but more is not always better.
In a previous post, I discussed why prolonged icing can be harmful (you can read it here). There are two key reasons to be cautious.
Rebound Blood Flow
Applying ice for too long can depress nerve activity in the area. When this happens, blood vessels that were initially constricted can reopen, allowing warm blood to rush back into the area, potentially undoing the intended effect of icing. This is why if you apply ice for too long the skin can eventually end up getting red and warm.
Increased Swelling
Extended icing may increase the permeability of lymphatic vessels, which can lead to more swelling, not less. This is the opposite of what most people are trying to achieve when using ice.
In a previous post, I discussed why prolonged icing can be harmful (you can read it here). There are two key reasons to be cautious.
Rebound Blood Flow
Applying ice for too long can depress nerve activity in the area. When this happens, blood vessels that were initially constricted can reopen, allowing warm blood to rush back into the area, potentially undoing the intended effect of icing. This is why if you apply ice for too long the skin can eventually end up getting red and warm.
Increased Swelling
Extended icing may increase the permeability of lymphatic vessels, which can lead to more swelling, not less. This is the opposite of what most people are trying to achieve when using ice.
How Long Should You Apply Ice?
Short applications are generally more effective than prolonged ones.
A practical guideline is:
A useful rule of thumb: “If you’re numb, you’re done.”
Once the area becomes numb, it’s time to remove the ice and let the tissue warm back up.
A practical guideline is:
- Apply ice for around 10 minutes
- Remove the ice and allow the area to rewarm (approx. 20min)
- Once normal temperature returns, ice can be reapplied if needed
A useful rule of thumb: “If you’re numb, you’re done.”
Once the area becomes numb, it’s time to remove the ice and let the tissue warm back up.
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Best Methods for Applying Ice
There are many ways to apply ice, and some are more effective or convenient than others. Here are the most common options:
Reusable Ice Packs
These are simple and convenient. Wrapping them in a cloth helps protect the skin. While they don’t mould perfectly to body contours, they’re often the easiest option.
Ice in a Zip-Lock Bag
Using crushed ice or ice cubes with a small amount of water allows the pack to conform better to the body, improving coverage and effectiveness.
Ice Massage (Paper or Foam Cup Method)
Fill a paper or foam cup with water and freeze it. Tear away the top of the cup and use the exposed ice to gently massage the area in small circles.
This “raw ice” method can be very effective because melting ice reaches all the small contours of the skin. Keep application brief to avoid skin irritation.
Reusable Ice Massage Cups
Products such as the CryoCup, work similarly to the paper cup method and can be more convenient.
Ice Cube (Handled Carefully)
Holding an ice cube directly on the area can work, though it’s not always comfortable. Using a glove or cloth can help.
Frozen Vegetables
A bag of frozen peas is a classic, simple, mouldable, and effective.
Instant Cold Packs
These are convenient when travelling or away from home, though they may not stay cold as long as traditional ice.
Electronic cooling devices
Products like the RecoveryTherm Cube from Therabody are useful to ice small areas. The great thing about this device is that it can also heat an area as well. I got one of these to try and it works really well.
Related: How to use ice for an injury (video)
Reusable Ice Packs
These are simple and convenient. Wrapping them in a cloth helps protect the skin. While they don’t mould perfectly to body contours, they’re often the easiest option.
Ice in a Zip-Lock Bag
Using crushed ice or ice cubes with a small amount of water allows the pack to conform better to the body, improving coverage and effectiveness.
Ice Massage (Paper or Foam Cup Method)
Fill a paper or foam cup with water and freeze it. Tear away the top of the cup and use the exposed ice to gently massage the area in small circles.
This “raw ice” method can be very effective because melting ice reaches all the small contours of the skin. Keep application brief to avoid skin irritation.
Reusable Ice Massage Cups
Products such as the CryoCup, work similarly to the paper cup method and can be more convenient.
Ice Cube (Handled Carefully)
Holding an ice cube directly on the area can work, though it’s not always comfortable. Using a glove or cloth can help.
Frozen Vegetables
A bag of frozen peas is a classic, simple, mouldable, and effective.
Instant Cold Packs
These are convenient when travelling or away from home, though they may not stay cold as long as traditional ice.
Electronic cooling devices
Products like the RecoveryTherm Cube from Therabody are useful to ice small areas. The great thing about this device is that it can also heat an area as well. I got one of these to try and it works really well.
Related: How to use ice for an injury (video)
Best Practices for Ice Therapy
To get the most benefit from icing:
- Keep applications short (around 10 minutes)
- Avoid prolonged or continuous icing
- Protect the skin with a cloth if needed
- Allow the area to rewarm between applications
- Use ice as a short-term tool, not a long-term solution
When to Seek Professional Advice
Ice therapy can help manage symptoms, but it doesn’t address the underlying cause of an injury. If pain, swelling, or dysfunction persists, or keeps returning, it’s important to have the area properly assessed by a health professional.
Final Thoughts on Using Ice
Ice therapy can be a useful tool when used appropriately and in moderation. Short, controlled applications are generally more effective than long sessions, and the method you choose should suit both the injury and your lifestyle.
If you’re unsure whether ice is the right option for your injury, or symptoms aren’t improving, seeking professional advice is always a good next step.
Feel free to contact us here if you have any questions. If you would like to book an appointment to try and get to the bottom of your injury, you can book online here.
If you’re unsure whether ice is the right option for your injury, or symptoms aren’t improving, seeking professional advice is always a good next step.
Feel free to contact us here if you have any questions. If you would like to book an appointment to try and get to the bottom of your injury, you can book online here.
References
- http://www.sportsinjurybulletin.com/archive/1066-cryotherapy.htm
- ShelteringarmsInstitute.com: Icy Dilemma: Should you use ice for an injury or pain
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