According to excellent resources for dancers like the Harkness Center for Dance Injuries, NYU Langone Health, and the International Association for Dance Medicine and Science, ice can help reduce inflammation, swelling and pain. There are several good methods to apply ice.
#1. Ice bag: Fill a plastic bag with ice, wrap it with a thin cloth to protect the skin, and place it over the painful area. Apply for 15-20 minutes, and reapply every two hours.
#2. Ice cup: Freeze a paper cup filled with water, and peel away the paper as you go to expose the ice. Apply it directly to the skin, but keep it moving. Apply for five to 10 minutes, and reapply every one to two hours.
#3. Ice bucket: Fill a bucket with ice water, and submerge the painful body part. Apply for five to 10 minutes, and reapply every two hours.