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 How long to ice

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Posts : 2
Join date : 2010-08-09

PostSubject: Re: How long to ice   Mon Aug 09, 2010 4:37 am

i fell and my left arm and right foot had the greatest impact. do i put ice, and how long if so? im currently wrapping a shirt around my arm and idk what to do w/ my foot. my elbow and wrist is hurting the most though. help, plz?
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Posts : 1279
Join date : 2009-07-26
Age : 52
Location : UK

PostSubject: Re: How long to ice   Mon Aug 09, 2010 6:56 am

Usually I say around 10 minutes, but you can go up to 20 (don't go longer). Also elevate as much as possible (especially the leg), you can also compress (depends on the exact nature of the injury use common sense). As soon as the practical (once the pain from movement has gone) begin ROM exercises (just slowly move through the pain-free range of motion). Never move into pain!. Once you have regained pain-free ROM, then you can begin rehab (this may take several days, or longer depending upon the injury).

Hopefully that's been of some help?
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