say you've done something to your ankle...whats the order of ice-pack and heat pack thats good for it?

Answer 1

my sister in law is a physical therapist and she says the first 24-48 hours you should use ice, 20 mins at a time and at least 20 minutes in between. also rest, elevation. after that using moist heat same time frame can help. the ice will help get any swelling(inside or out) down. good luck.

Answer 2

I am not a doctor - this comes from what I remember from first aid classes, and some of those are from 30 years ago, so don't take this as the final word on the subject.

Remember the acronym RICE - Rest, Ice, Compression, and Elevation for the first 24 hours or so. Then switch to heat.

The ice slows the blood flow that causes swelling right after the injury. After 24 hours, that there probably won't be any extra blood flow. At that point, the heat actually encourages blood flow, so that your injured tendons, muscles, etc. get the blood flow needed to help them repair the damage.

The compression can come from an ace bandage, or a neoprene ankle brace, or something like that. It gives a little more protection and support to the injured area.

Elevation means keeping the injured part up. Preferably above the heart, but if you're sitting in a chair with your injured ankle in another chair, that will help. It makes it easier for your heart to circulate blood to that extremity. It doesn't have to lift it all the way from the floor.

Answer 3

Ice for the first few days - only apply for 10-15 mins at a time though. Don't use heat treatment for a few days - don't alternate between the two either as that won't help at all!

Keep your foot elevated where and when possible - in bed at night, put a pillow or two, or a rolled up blanket at the end of the bed and keep your foot on it to keep it raised.

Once the pain has subsided, try doing a few gentle ankle exercises (rotating it slowly in both directions, pointing and flexing the foot, writing the alphabet with your toes in the air etc) - if it starts to really hurt, STOP.

If you can, take something like ibopruofen to help reduce the swelling.

Hope you feel better soon!

Answer 4

Put ice on it for 15min then off for 5-10, then on again for 15min repeat this as long as you want. After a few days if it still hurts switch to using a heating pad with the same timings you can also elevate it while icing it if you want

Answer 5

ice pack for as long as you can comfortble take it
keep the foot elevated
then heat pack same as above and
keep this up for a few hours once you feel comfortble or as near as
put a pair of damp wet cold socks on
works a treat
I jsy got back from hols today and did my ankle in friday night by sat lunch time i was near on close to being limp and pain free
take a few ponstan or ibroprufen to
just keep that ankle and foot cool

Answer 6

first u put on the ice pack to reduce the swelling and then u add the heat to rid ur self of your pain and begin the repair process esp. if u have a bruise in that area.

Answer 7

Ice pack to help reduce swelling and maybe heat later to assist movement once swelling has reduced.

Answer 8

Shant.