General advice
Healing of soft tissue injuries can take 2-8 weeks to settle depending on the severity of the injury. This leaflet is a guideline to the use of ice in the self management of such injuries. If there is any doubt on management, it is best to seek further advice via your GP or physiotherapist.
If symptoms increase with the application of ice, stop and seek medical advice.
The use of ice at home
1. Identify what you are to use as your ice pack, e.g. frozen peas, crushed ice.
2. Place the ice pack within a damp towel. Take note, this must not be wet – damp only.
3. Apply any oil or cream to the area of the body where the ice pack is to be placed (or if the skin is not intact, a plastic bag).
4. Find a comfortable position, with the body part elevated (raised up) if possible.
5. Apply for five minutes, then remove the ice pack. Remove from towel and place in the freezer ready for the next application in 4 hours as necessary.
6. On removal of the ice pack, the skin may be pink. This colour will gradually return to normal as your circulation returns to normal.
7. The ice should be reapplied as necessary following the guidelines above, with no less than four hours in between each application.
Please note:
Never apply the ice pack directly over or on the skin. Use a protective oil or cream and damp towel to protect the skin.
If you have any heart or circulatory problems, ice should only be applied on advice of your Physiotherapist or Doctor.
If the application of ice causes any pain, remove it immediately and contact your Physiotherapist for further advice.
Under no circumstances should food which has been defrosted be refrozen for later consumption.
