How long should you ice a foot injury
- how long should you ice something swollen
- how long do you ice something swollen
- how long should you ice swollen ankle
- how long should you ice swollen knee
Why you shouldn't ice an injury...
Icing an Injury: When and How Long?
Icing an injury is a common first-aid method to reduce pain and swelling, but knowing how long to ice an injury is essential to prevent tissue damage and optimize recovery.
How many days should you ice an injury
While ice can be beneficial, overuse can restrict blood flow and slow down healing. This guide explains the best icing techniques, how long to ice an injury, and when heat therapy may be the better option.
How Long Should You Ice an Injury?
For acute injuries, the 10-minute rule is a safe guideline.
Ice should be applied for 10 minutes at a time to avoid damaging tissues. If needed, you can repeat this process several times throughout the day, but allow at least 30–40 minutes of rest between applications.
A simple method to determine when to remove the ice is the CBAN technique:
- Cold – The first sensation when ice is applied.
- Burn – A mild burning or stinging feeling follows.
- Ache – A dull ache develops as the cold penetrates.
- Numb – Once the area is numb, remove the ice to avoid frostbite or tissue damage.