How to Ice Sore Muscles

Sore muscles can be experienced by well-conditioned athletes and beginners alike. Typically, the soreness will go away over the course of a couple of days. But in the meantime, applying ice can help to alleviate the swelling and pain.

Things You'll Need

• Towel
• Ice pack or bag of frozen peas
• Compression bandage (optional)

Instructions

1. Start ice treatment within 48 hours of injury. This will help to alleviate the swelling and speed recovery.

2. Place a towel over the muscle to which you'll be applying ice. This helps keep the skin protected. Never apply ice to bare skin.

3. Apply an ice pack to the area for 15 to 20 minutes. A bag of frozen peas will work as well if you are without an ice pack. Reapply the ice pack 3 times a day.

4. Keep the muscle protected and elevated if possible. A compression bandage can help to reduce swelling as well as provide stability.

5. Call your doctor if the soreness doesn't go away within a week or if you are experiencing severe muscle pain. This could indicate a more serious injury requiring medical evaluation.

References

• Mayo Clinic