Ice Dipping - When?

by Zach

With the ice dip procedure for wrist tendonitis, is the dipping supposed to be done once a day, dipping the wrist at least 10 times in a 2 hour span?

Or, is it supposed to be done a few times a day?

I read it to mean I would do it for one 2 hour span once a day for 3-7 days, but I want to make sure this is correct.


Joshua Answers:

Hi Zach.

Your Wrist Tendonitis icing question highlights the challenge I've been having of getting a vague idea across definitively.

I primarily suggest that people Ice Dip a minimum of 10 dips within a 2 hour time frame.

Your understanding of what I wrote is right on, and the other questions that came up are great questions.

Ten 10 second dips in a two hour period. That is the beginning recipe.

And, it doesn't have to be ten times, or within 2 hours.

(Although within two hours is more effective than one dip every hour throughout the day.)

With pain, injury, and inflammation, it really is The More The Merrier.

10 Dips in 2 hours will make a huge difference to the vast majority of individuals.

And, if you are in a lot of pain, the more you ice dip, the faster it will go away. So if you Ice Dip 40 times in a day, that very likely will have a more beneficial effect on reversing your wrist tendonitis dynamic than just ten times.

And ten times causes incredible results.

I recommend the beginning recipe for 7 days to begin stopping and then reversing the Downward Spiral.

Then you will learn what that recipe can do for you and your Tendonitis self-care, and then adjust more or less as necessary.

Also, once the pain is gone, you may find it wise to continue icing for at least another week, to help support your body as it heals and moves in an Upward Spiral.

Does that answer your question(s)?

Keep me updated, and ask any other questions that come up.

Let's get you completely out of pain.

Please reply using the comment link below. Do not submit a new submission to answer/reply, it's too hard for me to find where it's supposed to go.

And, comments have a 3,000 character limit so you may have to comment twice.

Joshua Tucker, B.A., C.M.T.
The Tendonitis Expert

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Comments for Ice Dipping - When?

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Oct 29, 2016
Ice dipping whole body
by: NK

I read the page on reducing inflammation and saw ice dipping for most body parts except shoulders and hips.

Can I do an ice bath but use the dip method. In for 10 seconds out for 5 minutes?


Kind regards


Joshua Comments:

Hi NK.

If you want to spend some time ice dipping the whole body, yeah that's good.

10-20 seconds in, then out.

Hot tub to ice plunge to hot tub to ice plunge, in a perfect world.

Finishing hot showers with cold is good too (and during a shower, going hot cold hot cold hot cold). Especially in winter (depending on where you are) as the water is usually much colder.

Jan 25, 2017
You know your stuff!
by: Gunnar Drummer

I just want to start out that this method is great!

I've been through chiropractic procedures for wrist pain and tendonitis and the ice dipping completely helps after only 2 days!

My question though is regarding scar tissue. My right hand has been stagnant with pain for 3 years.

My doctor says my carpal bones and thumb has scar tissue surrounding my tendons which causes popping and wrist pain.

Do you have any advice on any home remedies to get rid of this enduring nuisance?


Joshua Comments:


That's what Ice Dipping does. It's not a fix per se, but it's very effective at lowering pain levels. doctor says that your carpal bones have scar tissue around them? And Thumb? And also the tendons on/near those areas?

Or just the tendons?

Like, scar tissue all along the tendons, for multiple inches of the tendon?

If that's what your doctor, I highly doubt it unless he did an MRI and can see it.

Also, scar tissue isn't likely to blame for the 'popping' and wrist pain that I imagine that you're referring to.

For instance, as, your doctor WHY that alleged scar tissue is allegedly 'on your tendons'.

He won't have much of an answer.

The actual answer is that, if you do have tendon pain and wrist pain, that pain is caused, ultimately, by too tight muscle and connective tissue in the forearms that is pulling too hard, constantly, on the tendons, and compressing the wrist joint.

Again, unlikely that you even have scar tissue, and if you do, it's a symptom of something, not the cause of all your symptoms.

I of course suggest my Reversing Wrist Tendonitis program (or Reversing DeQuervain's Tendonitis program if your thumb hurts the most).

To get you back to a pain free state takes some explanation, mostly on what exactly to do to get your forearm/hand back towards optimal function (and thus minimal to no pain/problem).

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