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Home Icing Instructions

Clinical studies have shown that those who ice in accordance with the instructions outlined below suffer less pain and recover faster.

Repeated application of ice decreases blood flow and subsequent inflammation (heat, redness & swelling). This significantly decreases the length of time required to recover.

The application of ice has been shown to:

  • Decrease swelling

  • Decrease muscle spasm

  • Increase endorphin (natural body painkiller) production

  • Decrease local pain

The maximum benefit of icing is achieved through repeated applications at scheduled intervals. For neck problems, ice for 5 minutes at a time, as often as every hour. For middle or low back or other joints, use the ice 10-15 minutes at a time every hour. This can be done as often as you like, but should be done at least 3 times a day, especially just before bed.

Leaving the ice on longer than recommended will have the opposite effect by triggering a response which increases blood flow to the injured area.


This office sells gel ice packs ($10.00), which allow the best contact with the injured area. Otherwise you may use frozen vegetables or crushed ice cubes placed in a zip-lock bag and wrapped in a tea towel.

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