How to Ice a Muscle Strain
It's important to know the correct procedure for properly applying ice to a muscle strain or tear in order to effectively reduce the swelling. Used in conjunction with compression packs, rest and the elevation of the injured area, applying ice to a muscle strain is one of the best ways to relieve the discomfort associated with a damaged or torn muscle.
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Instructions
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Ice a Muscle Strain
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Apply an ice pack directly on the muscle strain (after covering the area with a clean towel). Keep the ice on for 15 to 20 minutes per hour during the first few hours. If you don't have a proper ice pack available, you can use a small bag of frozen vegetables or a plastic bag filled with ice cubes.
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Reduce the frequency of the ice packs to 15 to 20 minutes every 3 or 4 hours during the second day after the injury.
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Make sure that the injured area is clean and dried off after the ice pack is removed, especially if you're going to re-apply a compression pack or elastic bandage immediately afterward.
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Continue using the ice pack for a third day if needed, keeping the same frequency as the day before. If the pain and swelling has not significantly decreased by the third day, consult a doctor immediately, since the tear is probably more severe than you originally thought.
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Use a heat pack or heating pad only after the swelling has gone completely down. Heat therapy, when properly used, is also effective in the healing process. Using a heat pack before the swelling has gone down can aggravate the injury, however.
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Check online resources, such as eMedicineHealth.com and MedicineNet.com, for more tips on how to properly apply ice to muscle strains (see Resources below).
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Tips & Warnings
Applying ice to a muscle strain is more effective when you use the PRICE formula as treatment. PRICE involves "Protecting" the injury from further aggravation, "Resting" the injury so that it can heal properly, "Icing" the injury to reduce swelling, "Compressing" the injury by wrapping it in a supportive elastic bandage and "Elevating" the injury to further reduce swelling.
Ice should never be applied to the bare skin. Always cover the injured area with a clean towel first.
