Ice Pack Instructions

Ice packs have long been a source of immediate relief for ligament sprains, strained muscles and bruises. Applying an ice pack to a sports or work-related injury within 24 to 48 hours of the incident is the best way to minimize any painful swelling. The coldness of the ice pack reduces swelling by causing the inflamed ligaments and muscles to contract. The coldness also constricts blood vessels in the area of application, which serves to reduce pain. Unlike heat therapy, which is traditionally utilized before any exercise or physical work, ice pack cold therapy is always used afterward.

Things You'll Need

• Ice pack
• Washcloth or pillowcase

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Instructions

• 1

  Place the ice pack in a freezer for at least one hour before using.

• 2

  Remove the ice pack from the freezer and wrap it in a washcloth or pillowcase. Direct contact between the ice pack and your skin can result in a painful ice burn.

• 3

  Sit in a chair or lie on a flat surface and apply the wrapped ice pack to the inflamed, painful area. Leave your ice pack on the afflicted area for 15 to 20 minutes for best results, but never leave it on any longer than this.

• 4

  Take the ice pack off of the afflicted area, remove it from the washcloth or pillowcase, and place it back in the freezer in preparation for the next application.