Exercise Instructions
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Body RegionIce/Heat Therapy
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Specific AreaAnkle
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Exercise TypeTherapy
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Equipment UsedIce Pack
This is ice therapy you can do at home. You can use an ice gel pack, a freezer bag filled with ice, or a package of frozen peas or other frozen vegetables.
You're seated comfortably with your leg extended in front of you. Begin by placing a damp towel around the top of your ankle and foot. Then, place an ice pack over the damp towel, conforming the shape of the ice pack to the shape of your ankle and foot. Next, place a bath towel over your ankle and foot, covering everything. The cold therapy will now be evenly distributed across your ankle and foot.
You can use this ice pack for up to 20 minutes. Wait one hour before repeating.