You will never make a mistake if you use ice packs for pain relief. You can apply warm on a muscle or on an area that hurts but MAKE SURE THAT THERE IS NO HEMATOMA. Visit your doctor or a health professional to be sure. For example, it would be wrong to put a hot pack on a muscle tear. Your muscles fibres are already fragile, so take care and use ice!
Protocol for using ice packs for pain relief to a sprained ankle
Below is a RICE protocol you should use if you sprain your ankle. RICE stands for the following:
- R: rest
- I: ice
- C: compression
- E: elevation
Put some ice as soon as possible !!! If you don’t have some ice cubes or cold pack, put your foot in a water bowl. Ice will be effective in relieving your pain and will improve the healing. It helps to reduce the vessel diameter and avoid the hematoma to grow up! You have to apply the ice for 20 minutes. If it is less, it will not be as efficient.
Ideally, your foot should be raised (put a pillow under your heel for example).
Using a strapping is a wise measure. And for sure, consult a physiotherapist AND an osteopath as soon as possible!
Post Injury protocol
In the next few days following your injury, it could be advisable to continue to using some ice packs for pain. You can use the following timings:
- 15 minutes ice
- then make a break
- 15 minutes again
- make a break
- and a last 15 minutes again
- Ideally, your foot may be raised (put a pillow under your heel for example)
When you put some ice, it doesn’t have to be painful. Adapt your posture if it does.
You can also use green clay
You put green clay on your joint where it is painful, and then you roll up with plastic wrap. MAKE SURE it’s not painful or too compact. Keep it on the whole night.
Do it again (for these two steps) during over the next 6-7 days.
This protocol is also suitable for a knee, a wrist, an elbow, a shoulder.
You can also use this protocol if you have a tendinitis!
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