Last reviewed: 19 October 2026 · Sources are numbered and listed at the end.
The short answer: about 15–20 minutes at a time. For a fresh knock, sprain or strain, Australian first-aid guidance is up to every two hours while you're awake, mainly in the first 48–72 hours.[1] Wrap the ice, check your skin, and stop if it goes numb or changes colour.
It's the bag of frozen peas (or ice cubes) balanced on your knee after the game, sliding off every time you reach for the remote. Here's how long to leave it there, how often to go again, and when ice isn't the right tool for the job.
How long should each ice session be?
About 15–20 minutes.[1] Guides differ a little on the details. Healthy WA suggests 15 minutes every two hours for the first day, then every four hours for the next.[2] The NHS says up to 20 minutes every two to three hours for the first two to three days.[3]
They all agree on the main point: short sessions, repeated, rather than one long one. Leaving ice on for longer doesn't make it work better, and it puts your skin at risk.
How often, and for how many days?
The first 48–72 hours
This is when ice, rest, a firm bandage and raising the leg matter most for a fresh sprain or strain. Ice for 15–20 minutes, up to every two hours while you're awake.[1] There's no need to set alarms overnight.
After that
Once the first few days have passed and any swelling has settled, ice is mostly for comfort. Many people switch to heat for stiffness at this point. Our guide to ice or heat covers when to use each.
How do I ice a knee safely?
Wrap it
Ice cubes, frozen peas or an ice pack go in a damp tea towel. Never put ice straight onto the skin.[1]
Raise the leg
Sit or lie down with the knee supported above the level of your heart while you ice, if you can.[1]
Check your skin every five minutes
Take the ice off if your skin turns very red, white or blotchy, goes numb, or starts to hurt.
Don't fall asleep with it on
Set a timer instead of relying on feel. Cold numbs the area, so you may not notice when it's been on too long.
Skip it, or check first, if this applies to you
Don't ice open or broken skin, or an area where you have reduced feeling. If you have a circulation or sensation condition, or diabetes, talk to your doctor before using ice or heat at all.
Does cold therapy help after a game or training session?
Yes, for the right job. Straight after a hard session, cold numbs a hot, achy knee and can ease pain in the short term, which is why so many athletes reach for it.[6] And for a fresh knock or swelling picked up during the game, cold is standard first aid.[1]
The research is less clear on the stiff, achy soreness that turns up a day or two later. Full-body cold-water immersion, like an ice bath, has some evidence of reducing that soreness, though the studies are small.[8]
In short: use cold straight after a session for comfort and for any knocks, and heat for tight, stiff muscles in the days after.
Is ice still recommended for injuries?
Yes, in standard first aid. Rest, ice, compression and elevation (RICE) is still the starting point Australian health services recommend for sprains and strains.[1]
Some newer sports-medicine guidance, known as PEACE & LOVE, leaves ice out. It argues that ice mainly helps with pain, and questions whether damping down inflammation helps tissue repair.[6] Both approaches agree on protecting the area early and getting it moving gently, and gradually, as it settles.[1][6]
When should I see a doctor or physio?
- You heard a crack or a pop when it happened
- The knee looks out of shape, or you can't put weight on it
- It swells up quickly, or the pain is severe
- The leg is numb, tingling or has pins and needles, or the skin looks blue or grey or feels cold[3]
- It isn't getting better after a week[7]
Where CompressiveX fits
The frozen-peas or ice-cubes routine works, until the bag slides off for the third time. Our gear is built to make those 15–20 minutes easier.
- Stays put. The Dual Thermo™ Pack sits in the Recovery Knee Brace pocket or attaches to the Recovery Flex Pack, so you're not holding it in place.
- Ready quickly. Freeze it for at least 15 minutes, or for 2 hours or more for the coldest pack.
- Heat too. Once the first few days have passed, microwave the same pack for heat.
- Can go on bare skin. Unlike ice, the pack can go straight on the skin if that's comfortable. Use a thin cloth if you're sensitive to cold.
Keep sessions to about 15–20 minutes and check your skin every 5 minutes. The hot & cold therapy guide has the full steps.
See the Recovery Flex Pack → · See the Recovery Knee Brace →
General information only, not a substitute for advice from your doctor or physiotherapist.
Sources
- Safer Care Victoria: soft tissue injuries (RICE and HARM)
- Healthy WA: first aid for sprains and strains
- NHS: sprains and strains
- Effects of local cryotherapy for recovery of delayed onset muscle soreness and strength: systematic review and meta-analysis (Sport Sciences for Health, 2020)
- Wang et al. 2021: heat and cold therapy for delayed onset muscle soreness (32 trials)
- Dubois & Esculier, British Journal of Sports Medicine: soft-tissue injuries simply need PEACE & LOVE
- healthdirect: sprains and strains
- Cochrane review: cold-water immersion for preventing and treating muscle soreness after exercise (17 trials)
