Cold Hard Facts: What Works Best to Ice an Injury?

Injuries happen. Maybe it’s a bruise after a stumble and tumble on an uneven sidewalk. Perhaps it’s a muscle aching in protest after being asked to do a little too much. Either way, you’re hurting.

Your first instinct to feel better? Bring on the ice!

Icing an injury is often one of the first steps in the healing process — and you’ve got plenty of cold compress options to consider. Certified athletic trainer Jason Cruickshank, AT, CSCS, breaks down a few choices and the ABCs of icing an injury.

What is a cold compress?

A cold compress is chilled or frozen material you apply to your body to reduce swelling, pain and inflammation. It works its magic by constricting blood vessels and temporarily numbing injured tissue.

The two most straightforward cold compresses are:

• Ice bag/pack. “I’ve been an athletic trainer for more than 25 years, and good old-fashioned ice is the easiest to use, which is why it’s so effective,” says Cruickshank. Crushed ice works best because it easily wraps around injured body parts.
• Frozen gel-based packs. They work well because they’re typically flexible and easily molded around injured areas. Frozen gel packs are also inexpensive, readily available for purchase and can be stored in your freezer and pulled out when needed.

“You don’t need anything fancy,” he adds. “If it’s cold, it should work for your needs.”

DIY ice packs and cold compresses

When the need for icing an injury presents itself, here are a few easy ways to answer the call.

A bag of ice

The simple ice-in-a-bag option is often the quickest and easiest. Again, a bag of crushed ice works better than cubes because it can wrap around the injured area more easily and is more likely to stay in place.

What you’ll need: Ice (again, ideally crushed), a sealable bag and a thin cloth.

How to prepare and apply:

1. Fill the sealable bag with ice and then close it tightly to avoid a wet-and-drippy mess when the ice starts to melt.
2. Wrap the bag in a thin cloth or put the cloth over the area you’re icing. This will protect your skin from the intensity of the cold.
3. Apply to the injured area for 10 to 15 minutes. Avoid icing for longer than 20 minutes at a time to avoid a cold-induced injury such as frostnip or frostbite.

A bag of frozen vegetables

A bag of frozen corn, peas, green beans or any other vegetable is an easy sub for a bag of ice, notes Cruickshank. The collection of small veggies allows it to wrap around body parts like crushed ice, too.

A bonus? Once the veggies thaw, you’ve got a healthy head start on your next meal.

What you’ll need: A bag of frozen veggies and a thin cloth.

How to apply:

1. Use the cloth as a barrier to protect your skin.
2. Place the bag of frozen veggies on the injured area for 10 to 15 minutes and no longer than 20 minutes (the same as with a bag of ice).

An ice cup (frozen water in a foam/paper cup)

This one requires a little advanced prep, but it’s worth doing if you live in an active household where bumps and bruises are common. “An ice cup is ideal for targeting less intense injuries or tough-to-reach spots,” suggests Cruickshank.

What you’ll need: A disposable foam or paper cup and water.

How to prepare and apply:

1. Fill a foam or paper cup about 3/4 full of water.
2. Place the cup upright in the freezer until the water is completely frozen. (It usually takes about six hours.) Store it in the freezer until needed.
3. To use on an injury, cut and peel back the top part of the cup to expose the ice. Leave the lower half intact so you have something to hold.
4. Use the exposed ice to gently massage the injured area for five to seven minutes. Move the ice around the injured area and avoid leaving it in one spot for an extended period. Place a moisture barrier (like a plastic bag) between the ice and your skin for protection.

A frozen washcloth

Another plan-ahead option for icing injuries involves freezing a wet washcloth.

What you’ll need: A clean washcloth, water, a sealable bag and a thin cloth.

How to prepare and apply:

1. Dampen the washcloth and wring out any extra moisture. (You don’t want it to be soaking wet.)
2. Flatten the damp cloth and put it in a sealable bag in your freezer, where it can be kept until needed.
3. To use, place the frozen cloth on the injured area with a thin cloth between it and your body to protect your skin. As the icy washcloth thaws, it will more easily wrap around whatever you’re icing.

Other icing tips

When icing, Cruickshank recommends keeping these tips in mind:

• Always place a protective barrier (like a thin cloth) between your skin and the ice.
• Avoid prolonged icing, as excessive cold can damage your skin. “Tingly sensations or skin that turns red or pale are signs that it’s time to remove the ice pack,” he says.
• Don’t ice areas with a break in the skin, blisters or burns.
• NEVER fall asleep with a chemical ice pack on an injured area. Chemical cold packs typically hold a colder temperature longer, which increases your risk of potential skin damage if left on for extended periods.

Icing offers the most benefit immediately after an injury to limit the swelling and dull pain, says Cruickshank. It’s OK to ice an injury again, too, but it’s best to wait at least an hour or two between sessions.

Continue icing on and off for a few days as part of the RICE method of injury care if the cold compress offers relief. (RICE is an acronym for Rest, Ice, Compression and Elevation.)

If your injury isn’t getting better within a few days, consider seeing a healthcare provider for an exam.