How long should you ice a muscle injury

You should ice an injury for 20 minutes at a time. Studies have found that this offers the greatest reduction in pain while limiting unwanted effects like numbness, burning, and redness.

This article discusses the use of ice on injuries.

It also addresses how long to apply ice safely and how to make your own ice pack.

How Long to Ice an Injury

Ice should be applied to an injury for no more than 20 minutes at a time.

Why you shouldn't ice an injury

Longer applications may cause tissue damage. You can apply ice several times each day.

Use ice along with your healthcare provider's recommendations. Following the RICE method can help you manage your injury:

• Rest: Stop activity as much as possible.

  Refrain from using the injured body part and protect it from further damage.

• Ice: Apply an ice pack to the injured body part.
• Compression: Wrap the area with an elastic or compression bandage.
• Elevation: Keep the injured body part raised above heart level when you are sitting or lying down.