Step 1: In the first 48 hours after an injury:
- Apply an ice pack for 15 to 20 minutes every hour or as long as swelling and/or skin temperature is elevated.
- Try an ice massage by rubbing ice directly over the injured area for 3-7 minutes. (Tip: freeze water in a paper cup. Once frozen, peel down the top and apply it to the injured area, holding it from the bottom.)
After the first 48 hours switch to using a contrast bath as follows:
- Submerge the injured area in icy cold water for 30 seconds followed by switching to hot water for 1 minute. Repeat this procedure for 15 minutes and end in cold water.
- After 72 hours, assuming the injury is being rested and not re-traumatized: submerge the injured area in hot water for 1 minute followed by cold water for 30 seconds; heat 1 minute and cold 30 seconds; continue for 15 minutes ending in hot water.
- After 1-week post injury if swelling continues to persist without elevated skin temperature use hot water only for 15 minutes with movement of the injured area.
- If at any time the area is re-injured, begin again with icing.
Step 2: Schedule a physical therapy evaluation to determine the underlying cause of your injury.
Step 3: Return to running pain free.
REHABILITATE YOUR INJURIES
AND
GET YOUR BODY BALANCED!!!
