how long should you ice an injury

The recommended duration to ice an injury is generally 10 to 20 minutes at a time. For acute injuries, ice should be applied for about 10 to 15 minutes per session, repeated every few hours with at least 30 to 40 minutes between sessions to avoid tissue damage and frostbite. Icing is most effective in the first 48 to 72 hours after the injury to reduce inflammation, control swelling, and minimize pain. After this period, switching to heat therapy is often advised to promote circulation and muscle relaxation. Always use a cloth or towel as a barrier between the ice and skin to prevent frostbite, and never ice for longer than 20 minutes continuously as it can cause reactive vasodilation and counteract healing benefits.