How Long Should I Ice a Swollen Knee? (And How to Do It Right)

• Apply ice for 15-20 minutes at a time, every 2-3 hours during the first 48 hours after injury.
• Don't exceed 20 minutes to avoid skin damage or slowed healing.
• HurtSkurt® sleeves stay cold longer, contour better, and eliminate drips or slippage-making recovery easier and more effective.

Why This Question Matters
Knee swelling is one of the most common injuries across all ages and activity levels-whether it's from running, basketball, hiking, or simply twisting it wrong.

And when it happens, most people search the same question: How long should I ice this thing?

Ice is often the first step in reducing inflammation and pain, but incorrect usage (too long, too short, too hot or cold) can actually delay recovery.

The Science Behind Icing for Knee Swelling
Icing (cryotherapy) works because it causes vasoconstriction-narrowing of blood vessels-which helps reduce swelling, pain, and tissue damage after injury.

Benefits:

1. Reduces swelling: Slows fluid build-up in injured tissue. Best during first 24-48 hrs after injury.
2. Numbs pain: Lowers nerve signal transmission. Gives relief without meds.
3. Limits bruising & damage: Slows cellular metabolism. But over-icing can delay healing.

Optimal timing: 15-20 minutes
Frequency: Every 2-3 hours for first 1-2 days
Temperature range: 10-15C (50-59F)

Step-by-Step: How to Ice Your Swollen Knee Like a Pro

1. Elevate your leg.Prop the leg on pillows above heart level to reduce blood flow and swelling.
2. Apply cold for 15-20 minutes
   Use a gel pack, cold sleeve, or crushed ice wrapped in cloth. Never ice bare skin.
3. Remove and rest 1-2 hours
   Let the area return to normal temp before reapplying. 2-3 cycles per day = effective.
4. Repeat up to 48 hours post-injury
   Cold is most helpful in the first two days. After that, you can introduce heat or switch to contrast therapy.
5. Monitor for signs of over-icing. Tingling, numbness, frostbite risk-don't go overboard. If you're using frozen peas or DIY packs, set a timer.

Why Hurt Skurt Is the Smartest Way to Ice Your Knee
Most people struggle with the how of icing. Here's why Hurt Skurt is a game-changer:

Problem: Slips off or doesn't stay in place
Solution: Our SkurtStrap™ system keeps it locked in-on the couch or on the go

Problem: Gets too cold or causes freezer burn
Solution: Gel-based formula maintains ideal therapeutic temp-no towels needed

Problem: Cold doesn't last long enough
Solution: Lab-tested to stay cold 2 longer than generic ice packs

Problem: Bulky or uncomfortable fit
Solution: Designed to contour comfortably around knees with 360 compression

Problem: Can't move around while icing
Solution: Totally wearable. Ice while walking, working, or watching TV

Get the Relief You Need - Without the Mess