How should I ice an injury?

  • Generally, ice should be used within the first 24-48 hours of an injury to reduce swelling and pain.

  • After an injury, following the PRICE protocol: Protection, Rest, Ice, Compression and Elevation.

  • Never use ice directly on the skin. Depending on the area of the injury, ice should be used for 10 to 20 minutes.

  • The thicker the tissue of the injured area, the longer the application time.

  • Knee injuries typically require 15 minutes of icing, while areas with more musculature, such as the quadriceps and hamstrings, require 20 minutes.

  • Thinner tissue, such as ankles and feet, requires only 10 minutes.

Can you guide me on when I should use Ice pack and when I should use hot bags for treatment?