If you’ve been diagnosed with tendonitis or bursitis, here’s how an ice massage can be a great way to help reduce the inflammation. Remember to only perform an ice massage for about 6 minutes to prevent damage to the skin.

Tendonitis and bursitis can be very irritating and painful. When a tendon becomes irritated and inflamed, it is called tendonitis. The bursa is a fluid filled sac that protects the bony parts of our body. Usually they are thin and slide smoothly, but when they get irritated and inflamed they swell up and can be very painful. This is called bursitis. One way to help calm these down is using an ice massage.

This video shows you how to use direct ice on the area of irritation to clam it down. You do not want to do an ice massage for more than 6-8 minutes so the ice doesn’t irritate the skin. You will start off with a circular motion gently around the area. It will sting, burn, and then go numb. Once the area goes numb, you can push a little harder and massage the area. This can be done several times a day.