Ice as a pain relief is more effective than you think. It is an easy and inexpensive way to relive pain and can help reduce inflammation.
Ice is typically most effective when used shortly after the pain begins and many people find it beneficial to apply ice after activity or exercise, in order to calm swelling.
Types of Ice packs
There are many kinds of cold packs that you can buy online some are the reusable type and others are one use only which are useful for travelling.
How to make a ice pack-The best way is the messy way of making your own with crushed ice from your deep freeze or alternatively many people use a bad of frozen peas- just do not eat them after using them as an ice pack.
To make an icepack use a wet tea towel and wrap the cubes into it in a parcel, then hit it with a rolling pin to crush the ice. Then place on the affected part with a good towel and plastic bag underneath.
Using ice
Ice application has almost no risks but avoid applying ice directly to the skin. This may cause an “ice burn.” This can be serious if you have thin or fragile skin so always make sure you have the ice in a towel.
Only apply ice or cold packs for a maximum of 15 to 20 minutes which prevents the chance of an ice burn.
When in pain, do not forget about ice as a treatment– it can be an effective tool for pain management, can be applied on a regular basis as needed, and can help you stay active and in better control of your pain.
Use of Ice when a soft tissue injury occurs
The first priority after an injury is to stop the bleeding internally and the less the bleeding the less damage. Therefore, the first priority is to treat the injury by doing the RICE treatment-
Rest, Ice, Compression and Elevation
In cases of soft tissue injuries reduce the bleeding by immediate ice pack and compression bandage on the affected part and then elevate as best you can.
If cooling is to be affective then it must be done long enough to penetrate deep into the injured tissue. So, the larger the muscle or joint to be treated the longer the cooling needs.
Following an injury the first 2-3 hours the cooling should be done as much as possible changing the cool pack every 40 mins. A hot bath is the worst thing to do after an acute injury
Heat or Ice?
Ice has a better numbing/ painkilling effect
Ice is not great on the neck
Ice is fabulous after orthopaedic surgery to reduce swelling and pain
Heat is better on niggling back and neck pain
Heat is great for stiffness
Heat should not be used for swelling
Highly recommended ice pack below as it wraps around the knee. Excellent after any form of knee surgery
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