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How to Ice a Muscle Strain

It's important to know the correct procedure for properly applying ice to a muscle strain or tear in order to effectively reduce the swelling. Used in conjunction with compression packs, rest and the elevation of the injured area, applying ice to a muscle strain is one of the best ways to relieve the discomfort associated with a damaged or torn muscle.

Things You'll Need

  • Ice pack
  • Clean towel
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Instructions

  1. Ice a Muscle Strain

    • 1

      Apply an ice pack directly on the muscle strain (after covering the area with a clean towel). Keep the ice on for 15 to 20 minutes per hour during the first few hours. If you don't have a proper ice pack available, you can use a small bag of frozen vegetables or a plastic bag filled with ice cubes.

    • 2

      Reduce the frequency of the ice packs to 15 to 20 minutes every 3 or 4 hours during the second day after the injury.

    • 3

      Make sure that the injured area is clean and dried off after the ice pack is removed, especially if you're going to re-apply a compression pack or elastic bandage immediately afterward.

    • 4

      Continue using the ice pack for a third day if needed, keeping the same frequency as the day before. If the pain and swelling has not significantly decreased by the third day, consult a doctor immediately, since the tear is probably more severe than you originally thought.

    • 5

      Use a heat pack or heating pad only after the swelling has gone completely down. Heat therapy, when properly used, is also effective in the healing process. Using a heat pack before the swelling has gone down can aggravate the injury, however.

    • 6

      Check online resources, such as eMedicineHealth.com and MedicineNet.com, for more tips on how to properly apply ice to muscle strains (see Resources below).

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