How should I use ice?

Ice is generally safe and effective but there are a few things to keep in mind to to make it most beneficial. First, put a layer between you and the ice - a paper towel or t-shirt work well. Ice should be used for 10-15 minutes at a time as frequently as hourly. The goal is to get the pain and swelling control benefits without giving yourself frostbite. If you have a vascular problem, such as Raynaud’s Phenomenon, or prior frostbite in the are you want to use ice, be extra careful or consider trying something else such as chiropractic, acupuncture, massage, or medication.