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. Continue reading “Ice vs Heat Tips from a Physical Therapist”