*if you have poor circulation or low blood pressure or are taking medications that do not agree with ice therapy (consult your MD), DO NOT do this.*
Whether you are injured slightly(sprain/strain) or severely(muscle/tendon/ligament damage), an ice bath can be the most beneficial therapy in the first 72 hours. This is assuming a fracture or stitches have been ruled out.
Submerge your foot, elbow, hand, knee, etc into a pot/bowl or container that can be filled with water and ICE CUBES. The injured area has to be below the level of the water. Leave the injured area submerged for 5 mins only. Take it out repeat 25mins later. Do as often as you can, over the next 3 days.
i wont mislead you. 5 mins sucks!!!
Actually, its the first 2-3 mins that are tuff.Initially, you will feel intense cold followed by possibly intense pain. This is normal. Hang in tuff for 2-3 mins and your body part will become numb.
Take it out at EXACTLY 5 mins.
Here is the basic physiology behind icing any part of your body that can be submerged in an ice bath for 5 mins.
1/ The cold causes immediate vasoconstriction of the blood vessels surrounding the injured area. This cuts off the area.
2/ The injured area starts to release toxins and sludge.
3/ At 5 mins, the arteries vasodilate (open wide ). This allows a rush of fresh new oxygenated blood to rush into the area pushing all the sludge out of the injured area.
4/ Your body begins the toxic release process again.
5/25 mins later, repeat ice bath.
Tk