R est the affected area and avoid further injury. I ce the area for at least 10 minutes every two to three hours to decrease pain and swelling. C ompress the area with an elastic bandage or wrap to minimize swelling. E levate the area to facilitate fluid drainage from the injured site. Ice Versus Heat Determine whether to use ice versus heat by keeping in mind the condition of the involved tissues.
Ice numbs the area, reducing pain.
It also constricts blood vessels, limiting blood supply to the injured site. This action decreases swelling. Ice can also decrease muscle spasms. If an area is painful to move or swells after exercise, use ice. The best way to use ice is to apply a pack to the painful area for approximately 15 minutes every two hours following an injury.