Home ice

The application of ice will help reduce inflammation by constricting swollen blood vessels. Ice may also help reduce muscle spasm and numb irritated nerves.

• Apply for 10-15 minutes. Break for 30 minutes. Reapply. (Alternatives to the ice pack include Ziploc bags filled with ice or a bag of frozen vegetables.) Repeat several times a day as needed.

• Place a thin towel between your skin and the ice pack for comfort and safety.

• Use ice-massage for smaller areas. Begin by freezing a small paper cup of water. When frozen, tear off the bottom inch of the cup to expose the ice. Massage the indicated area for 5-10 minutes in a slow figure-eight pattern. Do not hold the ice in one position.