Ice massage is a useful technique to treat pain and swelling. The following technique is a simple, low-cost, but effective technique to use ice:

  1. Fill a small paper “Dixie” cup with water and place it in your freezer.
  2. Once frozen, remove the cup of ice and peel a small amount of paper off the top to expose the ice surface.
  3. Gently massage the surface against the area to be treated.
  4. As the ice melts, peel the paper as needed.  You will be left with a small piece of ice after about 10-15 minutes, the recommended duration of icing.
  5. This can be repeated the next morning and evening, and then when desired if it was effective in relieving pain.


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