Ow! You've twisted your ankle and now it hurts so much you can't even walk without limping. Worse, it seems to be swelling before your eyes. Let's see... You're supposed to ice strains, sprains, and bruises, right? But how and for how long? Icing such an injury properly can greatly reduce both pain and swelling. freezer ice packs
For minor injuries like those mentioned above, your best bet for first aid is as close as your freezer. Apply ice immediately following an injury and repeat the procedure often during the next 48 hours. Follow these steps:
· Elevate the affected area while icing. This will further aid in reducing swelling.
· Fill a Ziploc bag with ice (preferably crushed); wrap the bag with a thin towel, and place on the affected area. If desired, a bag of frozen corn or peas can be used instead of ice; both conform nicely to the shape of an arm, wrist, ankle, etc. Alternatively, water can be frozen in paper cups. These can then be used to massage over the injury, peeling back the paper as the ice melts. IMPORTANT: for this method, it's crucial to move the ice continually to avoid frostbite.
· Allow the ice to remain on the injury for 15-20 minutes and no more; a longer time may result in frostbite.
· Allow the area to warm and sensation to return to the skin before repeating the procedure, about 45-60 minutes
Besides elevation and icing, rest and compression (wrapping the wound in an ACE bandage) can also aid in healing. The acronym RICE (rest, ice, compression, and elevation) is a handy one to memorize.
Bruises, strain, and mild pain can be a nuisance; not treating them can, in some cases, lead to further or prolonged discomfort and problems. Following the above steps can provide you with quick and effective relief, allowing you to return to normal activity sooner.
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