How to apply (gel) ice pack properly

by Jorgelina
(UK)

Hi, stumbled upon your site while trying to find the correct way to apply my ice pack to a persistent "shoulder" injury. I already bought a rectangular-shaped gel ice-pack and believe the pack itself was a good choice but that perhaps I'm not getting the best out of it; I've had this problem for around 6 months now. There seems to be certain movements which keep triggering the pain and swelling to come back after a few days or so of it being fine.


The injury is around the shoulder area though the swelling is particularly prominent at the collar bone (around chin-height) though the pain is practically the full shoulder.

I've been applying the pack for 20-minute periods on a "when-it-hurts" basis though for the first 3 months I would do so on a daily basis along with sessions with a physio.

I have been applying it mainly over the front of the shoulder, length-ways, but not tightly - just using my bra strap to hold it in place within its own protective cloth.

Aaaaaaaaaaaanyhoo... if you do have any advice on how best I could apply the ice pack that would be much appreciated.

Thanks a lot, it's good to find what appears to be a really good site! :)

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Jul 20, 2008
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Try wrapping it on...
by: Bart - SII

To get the best cooling effect from your ice pack, try wrapping it on with an elastic wrap - might have to have someone help you.

If you don't have an elastic wrap, you can use a towel to hold it on - sit in a chair and put the towel over your shoulder so that when you lean back it is held in place between you and the chair. Put the ice pack on your shoulder under the towel and then pull the front part of the towel over your shoulder to hold the ice pack on tight. (hope that makes sense)

Icing for 15-20 minutes with the gel pack applied with some compression (with the towel or elastic wrap) is the best way to use the ice pack. If it is a commercial pack that stays flexible when frozen, make sure you put a moist towel or washcloth between the pack and your skin to avoid cold burns.

Hope this helps - comment back with other questions.

Feb 02, 2015
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My advice is not to use an icepack. If you use an ice pack it will only relive the pain. But the problem will persists. Try using a hot bag. Get a hot bag and fill it up with boiling water and keep it on for some time and do this for two to three days and you will be completely ok within three days. Beverly Diamonds

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