Icing Injuries

I am still suffering from horrible shin pain and once again, I have to take a few days off. (My marathon is only 3 weeks away!) In the meantime, I've been wrapping my leg with an ace bandage and icing the shin a few times a day. A lot of people ask how long to keep the ice on the area. If you're treating an injury, apply an ice pack for no more than 15-20 minutes at a time. Try 15 minutes, 3 times per day...or 15 minutes on, 15 minutes off, for up to an hour. Make sure there is a barrier between the ice pack and the skin. If the ice is left on for more than 15-20 minutes, this can lead to a survival response in cells that cause even more inflammation.