How long should you apply ice to a sprain or strain?

Applying ice to a sprain or strain for 20 minutes at a time with breaks in between is the recommended method. This approach helps to effectively reduce swelling and numb the area, which can alleviate pain.

When ice is applied for an extended period, like 30 minutes continuously, it can actually lead to adverse effects such as frostbite or tissue damage. The body may also respond by dilating blood vessels, which could worsen swelling.

Using ice for just 10 minutes might not be long enough to achieve the desired anti-inflammatory effects, and applying ice only until the swelling stops does not provide a suitable timeframe for continuous treatment, which can help manage pain and reduce inflammation over an appropriate duration.

Thus, the 20-minute interval with breaks allows for effective and safe treatment by balancing the benefits of cooling the injury area while also allowing the skin and underlying tissue time to recover from the cold application.