Prevea Health

Ice is Your Friend

 
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When pain and soreness occur, you should take care of it immediately. Generally, the best way to treat pain is with ice. The faster you apply ice to sore or painful areas, the faster the pain goes away.


Ice Treatment Options

  • For smaller areas such as a shin or a knee:

    • Ice pack: Place an ice pack on the sore area for 20 minutes at a time, two to three times per day.
    • ​Ice massage: Freeze water in a paper cup and peel away the top of the cup to expose the ice. Massage over the injured area for 5 to 10 minutes at a time, two to three times per day.
  • For larger areas such as an entire knee or leg:
    • Ice bath: Fill your bath tub with cool water (temperature between 50 and 55 degrees Fahrenheit) and sit for 10 minutes in the bath to help penetrate the deep muscle tissue and reduce inflammation quickly.
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