A common soft tissue injury is an ankle sprain. The best
choice for this type of injury would be ice. A slush bucket would be ideal. A
mixture of water and slush with a temperature reading between 33 and 45
degrees. The affected ankle would be
submerged in the slush bucket for approximately 15 minutes no longer than 20
minutes.
Keeping soft tissue at low temperature longer than 20 minutes
will cause tissue death. For an acute
injury, such as an ankle sprain, it is best to treat the area for the first 72
hours with slush or ice 15-20 minutes every hour. The standard treatment for
ankle sprain is rest, ice, compression and elevation to keep pain and swelling
at a minimal.
Cold therapy in essence leads to decreased blood flow, decreased
swelling and decreased pain. The
swelling of tissue causes increase pressure on the nerves which in turns causes
pain.
When to use heat therapy.
Heat is the best choice when
treating stiff, tight muscles. Heat is
the preferred choice for back pain. Same time application applies to the use of
heat. It is best not to use heat therapy while you sleep as the risk of burn is
great. If possible, place a protective
layer between the skin and heat. Where applies, do the same for ice. If you are a diabetic, care should be taken
with areas of decreased sensation because it will be difficult to tell if a
negative reaction occurs.
As always, please seek medical attention.
Good health, 
