USE ICE:
- Immediately after an injury and for at least the next 24 hours.
- If the affected area is warm to touch.
- If it feels better to you, even if it’s an old injury.
- With elevation of the limb to decrease swelling.
How?
Apply for 10 minutes every 3-4 hours during the day for a new injury and as needed for an old (greater than 48 hours) injury.
Use:
A store-bought ice pack, a bag of frozen vegetables or a homemade ice pack (see instructions below). For ankle sprains a bucket of ice water works too.
Homemade Ice Pack:
Place 1 part rubbing alcohol to 3 parts water in a gallon Ziploc bag and freeze. It will get really cold but it will not harden so you can manipulate it around the affected area.
USE HEAT:
- If the affected area is tight, stiff and/or sore and is NOT warm to the touch.
- If your injury is greater than 48 hours old, meets the above requirements and feels better to you than ice.
- For relief from arthritis pain at any joint.
How?
Apply for at least 15 minutes and no longer than 30 minutes as needed.
Use:
An electric heating pad, a warm bath or shower, a warm moist towel, a microwave-activated heating pad (e.g., corn or rice pack).
If your symptoms are not improving after 48 hours, then it’s time to schedule a free screening with me, and we will discuss your options for the best course of treatment for your injury! Call (417) 991-3440 to schedule.
