WHAT IS COLD THERAPY FOR AN ANKLE SPRAIN?

I recently sprained my ankle, and the information I received suggested using “cold therapy” for the first 24 hours. What does this involve, and how should I use it?

Cold therapy, also known as cryotherapy, is a common treatment for managing swelling and pain after an injury. It can be applied in various ways, depending on the area affected.

For your ankle, you can use a bag of crushed ice wrapped in a towel. This method is effective and simple for localized areas like an ankle or knee. Alternatively, a commercially made cold pack might be used for larger areas or other parts of the body.

Another effective method is ice massage, which is particularly useful for smaller areas like the injured ankle ligament. To do this, freeze water in a paper cup. Once frozen, tear off the top of the cup to expose the ice, and use the cup to apply the ice to your ankle in a circular motion. This technique helps cool the area while protecting your fingers from the cold and avoiding frostbite.

Research shows that cold therapy can cool the skin and the upper layers of tissue within eight minutes. To effectively reduce pain and muscle spasms, apply cold therapy for about 12 to 15 minutes. Avoid applying cold for more than 30 minutes at a time, as extended exposure can lead to frostbite and nerve damage. Aim for 15 to 20 minutes per session for optimal results.