Info: Instructions for Cold Pack Use
1. Use an ice or flexible cold pack over the affected area. Often, frozen vegetables work fine. Another suggestion is to prepare an ice pack using 3:1 water to Isopropyl Alcohol (rubbing alcohol) in a Ziplock® bag. After freezing, this inexpensive method creates a nice slushy ice pack that you can freeze and re-freeze.
2. Use a barrier between your skin and the ice pack – wet paper towels usually work fine.
3. Keep the ice pack on for 10-15 minutes.
4. It is best to elevate the affected limb while icing, if possible.
Instructions for Ice Massage
1. Fill paper, foam, plastic or metal cup with water (4 oz. capacity is sufficient) and place in freezer.
2. You may want to stick a Popsicle stick, tongue depressor, plastic fork, or similar device into the cup prior to freezing for ease in handling.
3. Take the frozen ice block out of the plastic, foam or metal cup; or tear the edges of a paper cup away to expose the top of the ice block.
4. Rub the ice directly over the skin at the affected area in a brisk circular or back-and-forth fashion, covering an area that is approximately 3-5 inches in diameter.
5. Continue the ice massage for about 4 minutes. You will experience the following sensations: intense cold, burning, stinging and finally numbness. When you experience cold NUMBNESS, you are pau (done).
6. Ice massage can be performed as often as you are able. Usually three times per day is sufficient. This can be performed before or after exercise, and before you go to sleep.