32 Degrees

Unfortunately, Icy Hot can't solve all your problems... real inflammation requires real ice. After repeatedly freezer burning my leg a year or so ago (see conversation below), I've always been a little bit nervous about using actual ice, so I decided to look up the "proper technique" for icing an injury. First, lets start off with the things you shouldn't do:

• Ice before you run
• Leave ice on for more than 20 min (or if the skin looks red... this is a sign of frostbite)
• Give up after 1 day

So, what should you do?:

• Ice the injured area as soon as possible after exercising. Try performing an ice massage (apply ice directly to the injured area, but move it constantly). Elevating your legs also helps to prevent swelling.
• Ice for at least 10 min (15-20 min is ideal... but take ice off once you feel numbness). However, if there is not a lot of fat/muscle in the injured area (such as your toe), remove the ice after 10 min.
• Ice repeatedly (5x daily with at least 45 min between applications)

There are many "icing options" available (don't allow any of these to sit directly on your skin for extended periods of time):

• Ziploc bag with ice and water (the water helps the bag conform to your body).
• Paper cups with frozen water (peel away the bottom... and yes, I do realize that frozen water is ice, but I didn't want this to be confused with a paper cup full of ice cubes)
• Bags of frozen vegetables
• Ice packs (instant or reusable... don't believe them when they say that they can be applied directly to the skin)

Actual Conversation...

Chiropractor: What did you do to your leg?

Meghan: My ankle started hurting like 2 weeks ago for no reason...

Chiropractor: No, I mean why is your skin all discolored by your ankle?

Meghan: Oh... freezer burn.

Chiropractor: Meghan, PLEASE be careful.

 ... a similar instruction was given when he asked why my shins were all bruised after I had just recently got clip-ins :-)