Applying Ice to Your Injury
Applying ice to an injured joint is one of the best things you can do to help it
recover. It's the second step in the vital R.I.C.E.R. method, but it provides
the best relief for pain, bleeding and swelling. There are some things to remember
when applying ice to an injured ankle, though. Remember these tips to enhance and
enable a full recovery without causing any more problems in the process.
- Apply the ice to the injured ankle as soon as possible after it happens. Rest
your ankle on a pillow or an elevated area before applying the ice.
- Crushed ice in a plastic bag works best on an injured ankle. It conforms to the
area and it rests there without you needing to hold it. Other forms of ice, such
as ice cubes, cold packs, frozen vegetables and others can also be used in a pinch,
but crushed ice is ideal.
- Do not apply the ice directly to the skin. You could damage your skin with "ice
burns" or other types of damage. Wrap it in a damp towel first to provide
a barrier between your skin and the ice.
- Apply ice to the injured ankle for about 20 minutes every two hours. Do this for
the first few days. If you are sensitive to cold, you can decrease the amount of
time you apply ice to your skin. Elderly people, children and people with circulatory
problems are also sensitive to ice, so keep this in mind if you're helping
them recover from an ankle injury.
- Use your own judgment when applying ice to your own ankle. If you can tolerate
the cold, leave the ice on for as long as you can stand it. Athletes typically leave
the ice on injured ankles and joints much longer than 20 minutes. On the other hand,
if the ice causes extreme pain, leave it on the injured ankle for only a few minutes
at a time. A few minutes are better than not applying the ice at all.
- Do not rotate ice and heat. Heat can slow the healing process and even cause more
damage.
Don't overlook the importance of ice in the recovery process for an injured
ankle. It's a vital part for a full rehabilitation. Following these ice-related
procedures is the best way to take care of a sprained ankle or any other joint injury.
Once a sprained ankle has healed, there will usually be some bruising and ruptured
blood vessels that still remain for a while. Stretching and warm up exercises lessen
the risk of a sprained ankle, but the injury can still occur as the result of accidents
or simple carelessness. If an ankle injury occurs, seek professional help immediately
to reduce the risk of damage and long-term effects.