Ice pack on the knee for 15 to 20 minutes after exercise.
After exercise is easy to cause local muscle or ligament strain, there is a feeling of soreness and swelling, you can take the method of ice, with a cold towel or ice pack ice, if the swelling is slight, you can ice for 15 minutes, if the swelling is more serious ice for 20 minutes. Ice can reduce the local oozing and relieve the feeling of soreness.
When applying ice, it should be noted that if you can’t tolerate it, you should stop applying ice and continue to apply ice after 5 minutes. Ice can not directly touch the skin to avoid frostbite, you can wrap a towel for ice.
Icing after exercise is decided according to the degree of pain and swelling of the knee. Before exercise, warm up sufficiently, do muscle stretching, and do muscle stretching after exercise.