ice-or-heatWhat’s a simple FREE remedy for injury? It will aid in healing FAST. If you have ever been sore or may have injured a joint, muscle, sprains, strains, overuse injuries and bruises, one of the best remedies is ice. Doesn’t cost very much either and fits with what your grandmother tried to teach you, “Keep it simple, stupid!”

For at least the first 48 hours of the injury use ice only. Many make the mistake of applying heat to the injury. DON’T DO THAT!


To an ice bag (as shown) add 2 parts water to 1 part rubbing alcohol. Place in freezer. This will keep the solution in a moldable state and the right temperature for healing.  Place the ice directly on the skin above the injured part. Massage it a little and leave it on 15-20 minutes but never longer. Also, elevate the injury to help reduce swelling. You’ll go through three stages; cold, burn and then numbness. It is in the numbness stage that you’re getting the most benefit.

Allow at least 45 minutes between ice treatments for the skin to warm before repeating.

Why is ice good?

It simply reduces inflammation and swelling. The pain is caused because your body is working properly. It is in massive repair mood to heal the torn and injured part. This healing process works best without the attached inflammation.

It also works in situations that you are stretching and rehabilitating an injured muscle. For example, let’s say you pulled a hamstring. These are always painful. A pulled hamstring is really a very “tight and knotted up” muscle. So you rehabilitate the pulled muscle by “stretching” out the “tight” muscle; thus elongating it (by the way a rolling pin rolled over a pulled hamstring works wonders). Ice applied directly after the therapy session helps keep the muscle “stretched out” and thus with less pain and less inflammation; kind of like when you stretch out taffy and then freeze it, the taffy would stay stretched out.

The next time you injure a muscle or joint, reach for an ice bag instead of medication. You’ll be glad you did.

About the Author Michael Lantz (Big Papa)

The Wellness Warrior™; Health & Leadership/Business Coach, Speaker, Blogger, Author, Ironman Triathlete Helping others live with more health and joy, paying for their dreams and make a difference in the world! Learn more:

Leave a Reply