How do you apply ice? Crushed ice in a plastic bag is usually best. Although blocks
of ice, commercial cold packs and bags of frozen peas all do fine. Even cold water
from a tap is better than nothing at all.
When using ice, be careful not to apply it directly to the skin. This can cause
"ice burns" and skin damage. Wrapping the ice in a damp towel generally
provides the best protection for the skin.
How long? How often? This is the point where few people agree. Let me give you some
figures to use as a rough guide, and then I'll give you some advice from personal
experience. The most common recommendation is to apply ice for 20 minutes every
2 hours for the first 48 to 72 hours.
These figures are a good starting point, but remember, they're only a guide. Also
take into account that some people are more sensitive to cold than others. Also
be aware that children and elderly people have a lower tolerance to ice and cold.
Finally, people with circulatory problems are also more sensitive to ice. Remember
to keep these things in mind when treating yourself or someone else with ice.
Use your own judgement when applying ice to yourself. For some people, 20 minutes
is way too much. For others, especially well conditioned athletes, they can leave
ice on for much longer. The individual should make the decision as to how long the
ice should stay on.
My personal recommendation is that people should apply ice for as long as it is
comfortable. Obviously, there will be a slight discomfort from the cold, but as
soon as pain or excessive discomfort is experienced, it's time to remove the ice.
It's much better to apply ice for 3 to 5 minutes a couple of time an hour, than
not at all.
C: (compression) Compression actually achieves two things. Firstly,
it helps to reduce both the bleeding and swelling around the Achilles, and secondly,
it provides support for the ankle and lower leg. Use a wide, firm, elastic, compression
bandage to cover the entire ankle and lower leg.
E: (elevation) Simply raise the injured leg above the level of the
heart at all possible times. This will further help to reduce the bleeding and swelling.
R: (referral) If the injury is severe enough, it is important that
you consult a professional physical therapist or a qualified sports doctor for an
accurate diagnosis. They will be able to tell you the full extent of the injury.
Before we finish with the initial treatment of an Achilles tendon injury and move
onto the next phase of the rehabilitation process, you must avoid a few things during
the first 72 hours.
Be sure to avoid any form of heat at the injury site. This includes heat lamps,
heat creams, spas, Jacuzzi's and saunas. Avoid all movement and massage of the injured
area. Also avoid excessive alcohol. All these things will increase the bleeding,
swelling and pain of your injury. Avoid them at all costs.