How to Ice a Sprain

Cooling a sprain with ice brings immediate relief and can aid full healing when done correctly. Effective self-care relies on knowing what to do and not cutting any corners. Many people use ice compresses the wrong way because they don't tolerate cold well. If you don't like ice, try a reusable gel pack. Some models feature a Velcro wrap that helps keep the pack in place. Remember: Ice is nice!

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Cold compress such as a gel pack, plastic bag full of ice or a bag of frozen peas
• Knowledge of the muscular system

Be Prepared for Injuries

1. Plan ahead and keep first-aid items for sprains and strains on hand. Consult a first-aid reference for tips, such as "Practical Guide to Sports First Aid" (see Resources below).
2. Prepare ice packs for an emergency. Fill a zipper-style plastic bag with ice cubes or crushed ice and store it in the freezer, or keep a gel pack in a corner of the refrigerator.

Treat Sprains With Ice

3. Use the right ice pack for the job. A bag of ice or even frozen peas can be placed on top of easily accessible muscles or in the waistband of pants for a back sprain. Gel packs come in many sizes, alone or with Velcro fasteners.
4. Ice the sprain directly for up to 20 minutes at a time, with a rest period in between.
5. Do what it takes to heal. You may want to use ice in combination with pain-relief medication. More severe cases may require slings, canes or crutches for protection.

Tips & Warnings

• Keep your gel pack in the fridge, not the freezer, so you can put it directly on your skin for full effect.
• Sprains and strains are closely related and difficult to tell apart. Fortunately, they can both be treated effectively with ice.
• Too much ice can do more harm than good. Alternate on and off with the ice, or you'll diminish its usefulness.
• Place a thin towel or other buffer between you and very cold packs or ice, or you could damage skin and blood vessels.
• See a doctor if your pain gets worse or doesn't dissipate within a couple of days.