Ice Massage
Step-by-Step Ice Massage Guide
Ice Massage Instructions
Prepare the ice:
Take a polystyrene coffee cup (like those used at McDonald’s).
Fill it with water and freeze it completely.
Peel back about 2 cm of the rim so that a small block of ice is exposed — this allows you to hold it without freezing your fingers.
Apply anti-inflammatory gel:
Place a small amount of gel (about the size of a 20–50 cent coin) on the affected area.
Massage:
Using the ice, massage the area for 10 minutes.
For acute injuries, massage gently.
For longer-standing problems, apply firmer pressure until it feels slightly uncomfortable, but avoid causing pain.
If it becomes painful, move the massage to a nearby area — nerves are particularly sensitive to ice.
Peel the cup back as needed during the massage.
After use:
Return the ice block to the freezer. For frost-free freezers, you may need to wrap it in cling film.
Frequency:
Ice massage can be done as often as comfortable, but at least once each evening.
If swelling is present, use an ice pack for 10 minutes every waking hour.
When Not to Use Ice Massage
Do not ice massage if:
Pain is increasing
A skin rash develops
Swelling is worsening
You are about to exercise — always use ice massage after exercise and in the evening
Tips
Freeze 2–3 cups at once, or keep one on hand for emergencies.
Small alternatives like a frozen soda bottle or a frozen golf ball can be used to massage areas such as the feet (e.g., plantar fasciitis).