ICING

DO NOT HEAT THE FIRST 48 HOURS AFTER THE INJURY!!!!!!!!
 
Icing is used to help reduce swelling, pain, and muscle spasms. It should be applied directly to the skin and to get the most from your icing experience it should be done right after the injury or as soon as possible.

Do not ice when one has:

• Numb skin
• Poor circulation
• Advanced diabetes
• Open wounds
• Cardiac or respiratory problems (this could slow down your breathing and heart beat dramatically)

When to ice:

• Acute injury
• Swelling
• Acute or chronic spasms
• Use in conjunction with rehab, pain, and/or after surgery

Types of ice:

• Ice bags
• Ice cups (do not exceed 12 minutes of icing)
• Frozen fruit or vegetables
• Ice packs

Stages of icing:

• Cold
• Burning
• Aching
• Numbness

How to ice:

• Get some ice
• place on the injured area
• Leave on the area until all the stages of icing have been accomplished, but do not leave on for longer than 20 minutes because you can give yourself a freezer burn.
• Do not ice again for at least 45 minutes unless other wise told.