How long and how often should I freeze a sprained ankle?
Last updated 09/06/2019 by The pain clinics - Interdisciplinary Health
How long and how often should I freeze a sprained ankle?
A good question. It can be tempting to freeze the ankle for hours, in the belief that this will heal the injury faster, but even if this helps to reduce the swelling around the injury - this can also help to prolong the injury by reducing the natural response. the body has an injury, and not least it can cause nerve damage if the ice pack is left on for too long.
- It is therefore important to know how to freeze your ankle to get an optimal healing time.
How long? The ice pack should be in thin paper or towel, this is to avoid direct contact with tissues that can cause freezing damage. Then do not ice for more than 20 minutes at a time.
How often? Do this around 4 times a day, the first 3 days after the injury. After 3 days icing is not as necessary.
Should I ice the whole ankle? Yes, the best way to do that is to use a flexible ice pack that you see used by physios in both football and handball. A recent example can be seen when Bradley Manning sprained both ankles during a fight recently (see link to article below - in English). You can also make your own ice pack by filling a plastic bag with crushed ice - then wrap the ankle in a thin paper / towel (to avoid frostbite) - and place it over the ankle with a bandage around it to hold it in place.
What else can I do? If the sprain is mild, you can use ice massage. In that case, place an ice cube in a thin towel, with some of the ice cube exposed. Use the exposed part of the ice cube to massage the area in a circular motion - but do not massage an area for more than 30 seconds at a time.
- Do you have any other questions - do not be afraid to ask us. We guarantee answers!
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Anyone with foot pain and problems may benefit from compression support. Compression socks can contribute to increased blood circulation and healing in those affected by reduced function in the legs and feet.
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