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Step 1
Fill a quart-size food storage bag bag half way with ice, or half fill a hot water bottle with warm (not scalding) water. Use ice to reduce swelling for injuries such as a sprained wrist, and use the hot water to soothe pulled, sore and overworked muscles.
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Step 2
Wrap either the hot or cold compress in the dish towel. Wrapping the compress will keep the skin safe from direct contact. Ice can damage skin as much as hot water.
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Step 3
Apply the compress to the injured area. You can also prop up an injured arm or leg on a pillow, placing the compress above or below the extremity, depending on where the injury is. This will not only elevate your injury, but will provide a comfortable place to rest.
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Step 4
Keep the compress on the injury until it is about equal in temperature to one's body. This will give the body plenty of time to absorb the cooling or warming affects of the compress.
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Step 5
Reapply the compress as needed. Use a clean towel with each reapplication. Thoroughly wash the hot water bottle between uses, and use fresh ice for each new compress.
