- 1). Fill a plastic bag with ice cubes and seal or tie the top securely. Avoid using frozen gel packs if possible, as these don't offer the same intensity of cold needed to promote healing.
- 2). Wrap the bag of ice in an old towel or several layers of paper towel to protect your skin. Repeatedly placing bags of ice directly on your skin could cause frostbite or skin irritation.
- 3). Place the protected bag of ice on the injured area of your shoulder. Secure the ice bag in position by wrapping a flexible bandage around the entire area to focus the therapeutic affects of the ice where it's most needed.
- 4). Remove the ice bag after 20 minutes and allow your shoulder to warm up before reapplying another bag. The change between cold and warmth promotes blood circulation through the damaged area to encourage healing. The first day is the most crucial so reapply ice bags for 20 minute intervals every few hours during the first 24 hours after strain or injury.
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