How to ice an injury

When we have an injury -- pulled muscles, sprains, bumps, bruises, or broken bones -- reducing swelling within the first 48 hours is usually what the doctor recommends. After that time the effect of icing diminishes.

Move the ice around almost as if massaging the the injury with it.

Keep the body part elevated above the heart while icing and do not exceed 15 to 20 minutes of icing per session. Allow 45 minutes between icing.

Remember the word RICE -- rest, ice, compression (like an ace bandage, but not too tight), and elevation.

You can make your own ice pack by putting ice cubes in a plastic bag, but be careful to not put ice directly on the skin. Use frozen paper cups of water or a bag of frozen peas or corn.

You can reduce swelling without the discomfort of harsh cubes by freezing a bag of whole corn. Or you may "Mainely Ice" at Maine Warmers also called a "Knee Pack" but can be used on other body parts. All of their products can be frozen for soothing cold therapy and can later be microwaved when you need heat to help improve flexibility and circulation. Their Neck Warmers wrap around knees and elbows.
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If you know a child who has been injured and needs an ice or heat pack check out Maine Warmers’ Comforting Creatures. They make perfect get well gifts as they do not look medicinal and decorate a bed or chair when not in use.